I've learned a lot of lessons from H&F since 2016 with a starting weight of 301, getting down to 200 by 2018, and back up to 272 in 2019:
#1: Have a food scale
#2: Weigh everything and count calories accurately
#3: Have a plan for food, sleep, exercise
#4: No liquid calories~sodas, juices, tea, coffee with sweeteners
#5: Prep meals
#6: Walk, walk, walk
#7: Perfect your form before lifting heavy
#8: Develop habits by starting one at a time; start by drinking a glass of water as soon as you get up
#9: Excuses are never grounded in reality, you always have time and always have a better option
#10: Complaining and focusing on inconsequential things to ***** about is a negative cycle and self sabotaging
#11: If the truth hurts, it should
#12: Everything starts with the mind, focusing on your mental status helps everything else fall into place
#13: Happiness is real, love is real, living a fulfilling life isnt a hopeless endeavor.
#14: If something is causing you stress and constant anguish, quit- walk away immediately, never stay in a job/relationship/situation that affects your mental health negativity.
I went back through my original log and it was pretty full of lol fat logic, excuses, and a lot of fighting against advice that I now know to have been spot on and would have led me to success in weightloss and improving my life. It's time to apply all of the advice and information I have received here.
Current weight: 269
Plan: Weigh food, count accurately, walk, develop good habits everyday, no excuses.
Here are my starting pics and my prepped food for the week.
I will have a protein shake for breakfast (have trialed these for a week and I like em), 1/2cup oats+1/2 cup blueberries+1 cup 30cal almond milk for a snack, 4oz chicken+veggies for lunch, eggs or salmon or tuna or sweet potato+veggies or sushi for dinners.
I now have a fit bit to track steps, Cals, and sleep. I got a bike for riding on the weekends, I joined a Thurs yoga class, I can go to the gym every Wed while my daughter is in her gymnastics class, and I have the work gym for 1hr 5x a week during lunch....no excuses to not move.
I got in with a Pyschiatrist on Wed for meds and will be refered to a therapist then, for the first time I am actually excited to start working with a therapist. I did a lot of soul searching and self improvement mentally this past year and I'm ready to move forward.
Sent from my Moto G (5S) Plus using Tapatalk