In my previous diet plan I had planned to reduce my sugar intake, monitor my calories per day, limit my total and saturated fats, take some vitamins and exercise. I’ve re-evaluated my goals and the information I used to make those goals and decided to make some changes to the plan.
- Reduce my sugar intake. I originally based this goal off of misleading information stating that you should limit your sugars to 40g per day. I have since found out that it is suggested to limit your added sugars to 40g per day. Based on this information I’m increasing my daily sugar allowance to around 85g per day total. This should allow me to eat more food and still be restrictive enough to not allow junk food in my diet.
- Keep my calories at 1900 per day. I have consistently not met this goal. As a result I have lost nearly 4 lbs. Since weight loss is not a goal of mine, I’m going to keep this goal and try and bring my average calorie intake up to 1900 from 1550.
- Spread food consumption throughout the day. I’ve done pretty decent at this and I’m going to keep working toward not haveing 60% of my calories after 7:30 at night.
- Limit my total fat per day. I’m still keeping this one. I’ve read that around 30% of your calories per day should be from fats so that is what I plan to do. Since I’m shooting for 1900 calories, that would make my fat calories at 570 (1900 * .3). And since there is 9 calories per gram of fat that means I should still be at 63g of fat per day (570 / 9). Even if I do not make my calorie goal for the day I will still want to stay at 30% calories from fat.
- Limit my saturated fat. Saturated fat is the artery clogging fat so I want to keep this goal in place. My max intake should be less than 20g per day. Right now I’ve averaged 12g per day since I started with my diet plan. I’ve also increased my ‘good’ fats: Polyunsaturated (4g per day avg.) and Monounsaturated (12g per day avg.)
- Take any beneficial vitamins. So far all I have been taking Omega 3 and vitamin D3. I started the Omega 3 pills due to my problem with dry eye syndrome. The vitamin D3 was suggested in the book: You Staying Young by Dr. Oz and Dr. Roizen. I’m still planning on going through the book and finding out what else they suggest taking.
- Exercise. If you look up miserable failure on Google I should be pictured there for my results with starting an exercise routine. I increased my exercise by a whopping 0% since I started my health kick. I still managed to lose 4 lbs though. Go figure. On the positive side I have no where to go but up! Well I do have a plan in place now. I plan on starting off slow. On Monday’s, Wednesday’s and Friday’s I will be doing leg lifts, push-ups, jump roping and stretching.
- Reduce my sodium per day. This is something I noticed that I spike pretty high on some days. My average sodium per day is 3260 mg but I’ve spiked as high as 4909 mg on several occasions. The RDA for sodium is less than 2400 mg per day so that is my new goal. My problem with sodium is that I eat a lot of prepared and canned foods. Those are always high in sodium. So as a part of this goal I’m going to reduce my processed/canned food intake. That means buying fresh vegetables.
One other change that I’m going to be making is to not report my numbers daily. I’m still going to be recording them every day but on every Tuesday I will be reporting the average numbers from the last seven days. I will also be reporting my weight, body fat and BMI numbers along with my average daily intake numbers.
After putting this plan into effect, it really worked and helped me to lose 11 pounds and keep it off!
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Food habits are the main reason for increase in body weight. In order to control our weight we need to concentrate on the food we eat and the drinks we take. A change in this will show a positive effect on our body.
To really motivate yourself you should have a solid reason behind losing weight. Once you have a reason you can make a resolve and stick to it.
the suggestion given by you very good but the main thing keep maintain on these things, that’s it and you will get your healthy body.