My Weight-Loss Journey Day 6

I started dieting on May 15, 2020. Yesterday, I created a daily agenda. Today, I want to develop a healthy meal plan that works well with my endomorph body type.

My Fast Track Meal Plan

My Fast Track Meal Plan is a weekly program to re-train the metabolism and promote weight loss. The suggested mealtimes accompany a fasting regimen that gradually transitions to a low-calorie diet.

This is is my personal program. I developed it by trial and error. It may not work for you; and as always, you should consult your physician before beginning any fasting regimen. 

Review these resources from my shineonpurpose blog:

My Fast Track Week One

For the first full week of my modified Fast Track (starting tomorrow – my weight-loss journey days 7 to 13), I will concentrate on reducing my calorie intake and reducing my cravings for high fat and processed foods. I want to start eating more fruits and vegetables.

My meals for week one will be during breakfast, lunch and dinner hours, with a snack after each meal. My goal is to eat within a 2,500 calorie per day limit. I am not focusing on eating specific foods. I will eat small potions of basically whatever I want (within reason) as long as I don’t go beyond my calorie limit.

My Fast Track Week Two

For the second full week of my Fast Track (my weight-loss journey days 14 to 20), I will fast from rising until noon, taking no food and drinking only water during fasting hours.

My meals for week two will be during lunch and dinner hours, with a snack after each meal. My goal is to eat within a 2,000 calorie per day limit.

My Fast Track Week Three

For the third full week of my Fast Track (my weight-loss journey days 21 to 27), I will fast from rising until 3 pm, taking no food and drinking only water during fasting hours.

My meals for week three will be during a late lunch and dinner hours, with a snack after each meal. My goal is to eat within a 1,500 calorie per day limit.

My Fast Track Week Four

For the fourth full week of my Fast Track (my weight-loss journey days 28 to 34), I will fast from rising until 6 pm, taking no food and drinking only water during fasting hours.

My meals for week four will be during dinner hours, with a snack before bedtime. My goal is to eat within a 1,200 calorie per day limit. By the end of this week (after about a month of dieting), I want to have a cumulative weight loss of at least 10 pounds.

My Fast Track Week Five

For the fifth full week of my Fast Track (my weight-loss journey days 35 to 41), I will have a liquid diet of water, juices, and other nutritious drinks such as fruit smoothies all day. I will not eat any solid foods.

My goal is to consume 1,200 calories or less per day. I will focus on cleansing my system. By the end of this week, I want to have a cumulative weight loss of at least 15 pounds.

My Fast Track Week Six

For the sixth full week of my Fast Track (my weight-loss journey days 42 to 48), I will transition to a low-calorie vegetarian diet. I will eat plenty of fruits and vegetables. My goal is to consume 1,200 calories or less per day. By the end of this week, I want to have a cumulative weight loss of at least 20 pounds.

My Fast Track Weeks Seven Through Fifteen

For the seventh full week of my Fast Track (my weight-loss journey days 49 to 55), I will transition to a low-calorie, low-carb diet. My goal is to consume 1,200 calories or less per day. By the end of this week, I want to have a cumulative weight loss of at least 25 pounds.

At this point, I will continue eating 1,200 calories or less each day and working out. My goal is to lose 5 pounds per week (20 pounds per month) until I have lost 108 pounds and reach my goal weight of 160 pounds.

Next is my daily food memo for day 6 of my weight-loss journey.

—————- MY FOOD MEMO FOR MAY 22, 2020 —————-

My Daily Food Diary – Day 6

Today’s starting weight at waking: 268 lbs. I have lost 2 lbs since beginning this blog.

AM Notes

  • Take morning meds.
  • Take daily vitamins. I take a Nutrilite Women’s Pack everyday.
  • Today’s work schedule is 8:45 am to 5:40 pm.

Friday Exercise

  • Walking around at work from 8:45 am to 5:40 pm.
  • I’m taking the 7 day challenge. This is is my third day.

Friday Food & Drinks

Friday Breakfast at 8:55 am

  • 1/2 L of Bottled Water (16.9 fl oz) – 0 calories
  • 1/4 L of Mango Juice (8.45 fl oz) – 100 calories
  • 1 Pancake and Sausage Corndog – 200 calories
  • Total Breakfast Calories = 300

Friday Morning Break / Snack at 10:54 am

  • 1/4 L of Mango Juice (8.45 fl oz) – 100 calories
  • 1 Cup of Fresh Fruit – 100 calories
  • 2 Pkgs of Fruit Snacks – 160 calories
  • Total Morning Break Calories = 360

Friday Lunch at 2:30 pm

  • 1/4 L of Mango Juice (8.45 fl oz) – 100 calories
  • 1 Cup of Fresh Fruit – 100 calories
  • 4 Rice Rolls – 160 calories
  • 1 Snickers Ice Cream Bar – 250 calories
  • 1 Ppepperoni Pizza Pocket – 290 calories
  • 1 Snickers Ice Cream Bar – 250 calories
  • Total Lunch Calories = 1,150

Friday Afternoon Break / Snack at 3:52 pm

  • None – 0 calories
  • Total Afternoon Break / Snack Calories = 0

Friday Dinner at 6:30 pm

  • 1/4 L of Bottled Water (8.45 fl oz) – 0 calories
  • 1 Simply Steamers Unwrapped Burrito Bowl – 270 calories
  • 2 Chicken Egg Rolls – 240 calories
  • Total Dinner Calories = 510

Friday After Dinner Break / Snack at 8:30 pm

  • 1/4 L of Bottled Water (8.45 fl oz) – 0 calories
  • Total After Dinner Break calories = 0

Total Calories Consumed: 300 + 360 + 1,150 + 0 + 510 + 0 = 2,320

2,500 – 2,320 = 180 calories remain as of 8:30 pm

My Friday Water Intake: 1 L (33.8 fl oz, close to four 8 oz glasses)

PM Notes

  • Take night meds.
  • Record weight at bedtime.
  • Record today’s weight-loss / gain.
  • Note tomorrow’s work schedule: I am not scheduled to work Saturday.
  • Set alarm for tomorrow morning.

——————— END ———————

————– MY DAILY WEIGHT-LOSS JOURNAL FOR MAY 22, 2020 ————–

My Daily Food Journal – Day 6

Daily Reflection & Goal Setting

What is My Mental State?

At work I am trying to engage more with the customers. I want each person to feel heard and properly attended to. I am smiling more – even behind a mask. This is giving me endorphins and improving my mid throughout the day.

I feel good about developing the discipline it takes to lose weight. I am sticking to my calorie limit. I feel confident that as that limit is reduced in the coming weeks, I will be able to adapt. I believe that I can meet my  weight-loss goals.

Today I read on healthline.com that

Staying accountable can help increase weight loss. Weighing yourself daily, keeping a food journal and pairing up with a friend are all effective strategies to enhance weight loss.

Well, I’m doing all of that. I guess I’m off to a good start.

Tomorrow’s Goal(s)

I have tomorrow off from work. I want to spend some time studying for my online seminary classes

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 5. Read My Weight-Loss Journey Day 7. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!

 

 

© My Psych Teacher. All Rights Reserved.

Published by

Shenica Graham

Web and CSS designer. Webmaster and WordPress enthusiast. Psychology Teacher and Mental Health Coach at mypsychteacher.com. CIO at SherellRaSha.com. Designer at GSyndicates.

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