Hi guys, I got fed up of calorie counting, weighing in and all things weight loss somewhere end of May. Now I feel I got my mojo back, and I'm back after my break. I'll copy my weight loss plan below. I'm already doing it, it's just I wrote this file on my laptop earlier with that late starting date. The plan is only one pound a week, so nothing crazy. Comments to improve are welcome and appreciated. See you at the weigh-in on Monday !
My Battle Plan for This Autumn
-I'm starting this plan on Monday 29.8.
-98 % whole real foods, 2 % processed junk.
-3 meals a day: breakfast, lunch and dinner, and healthy lowcal snacks between meals if needed.
-I'm going to eat 300-500 calories below my maintenance level a day. On days I feel I want/need to eat more, I'm going to eat about 300 cal below maintenance, and on days I feel I can cope with a bigger deficit, i will eat about 500 cal below maintenance. Checking every once in a while my recommended calories in NHS BMI Calculator.
-Regular exercise, both weights (bodyweight and dumbbell exercises) and cardio. 2 rest days per week. Even 3 if needed.
-I'm going to report my weight on NHS Weightloss website every Monday.
-Taking body measurements: abdomen, upper arm, hips, left thigh, right thigh, waist. Reminders 29.8., 10.10, 14.11. and 19.12.
-Refeed days to carb up, boost metabolism and ease the mind: 2 consecutive refeed days two times during the autumn. On a refeed day I'm going to eat about 600-800 calories more than on a non-refeed day. First refeed days will take place 16.-17.10. and the second refeed days 23.-24.11.
-I'm going to end this plan on Monday 19.12. and do maintenance for the rest of December.
-Total weight loss goal of this plan: 16 lbs in 16 weeks.