Based on what I’ve seen of my diet (what I eat, not my plan for losing weight) so far, I will need to do the following to some degree:
- Reduce my sugar intake. One source suggests 40g or less per day. My average sugar intake now is 202g per day. I’m going to shoot for less than 70g per day to start and reduce it from there.
- Keep my calories at 1900 per day. This is 113 less calories per day on average for me.
- Average the calories I eat throughout the day. By this I mean I need to stop eating 1100 of my calories after 7:30 at night.
- Limit my total fat to 63g per day.
- Limit my saturated fat to less than 20g per day.
- Find and start taking a multi-vitamin or combination of vitamins that I need. The only vitamins and minerals that I am getting enough of on average are Vitamin C, Calcium and Vitamin B6. That is in large part thanks to the vitamin water I drink every day.
- Exercise. Right now I’m not sure what I can do so I’m going to do something to keep me physically active at night that will have a dual purpose. I’m going to clean.
The sugar is going to be hard for me to moderate but one thing I’m going to try and do is remove pop from my diet. That eliminates 46g right off the bat. I will also be modifying the content of my daily work smoothie. I’ll lower the quantity of some of the more sugary ingredients.
Keeping my calories to 1900 during the week should be no problem. It’s the weekend and days off that I will have some trouble. I also want to stop eating a large chunk of calories so late at night. How I will do that is to have more healthy snacks during the day and a smaller dinner.
If I lower my sugar and my calories I believe my fat intake, both total fat and saturated fat, will also fall in line. A lot of fat calories seemed to be coming from my sugary snacks. I know the book I have, You Staying Young, talks a lot about vitamins so I’ll be reading up on those the upcoming week.
Finally the exercise. I know ‘cleaning’ doesn’t sound like all that much exercise but you haven’t seen some of the rooms of my house. This is also only until I can find something that will keep my heart rate up fro 30 minutes a night without killing me. I don’t think I can manage to jump rope for 30 minutes at time at this point so I am going to have to figure out a workout routine.
Well this is what I have for right now. I plan to take this slow, sure and decisively.
Edit: I’ve updated my diet plan.
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