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August, 2014

My Five Pound Weight Loss Plan

by Larry

According to the Centers for Disease Control and Prevention, over two-thirds of folks in the U.S. are overweight or obese. At some time in their lives, most people in this country need to lose extra pounds. Afterward, they look better, feel better, and can have substantial health benefits from keeping more trim.

Many of us have had the experience of losing a goodly amount of added bulk only to then reach a plateau and not be able to ditch the last few pounds. So, my not terribly original plan is to focus on the small picture and for a limited time go all out for breakthrough weight loss, yet just five pounds at a time.

This is followed by briefly being more easygoing, allowing for a light let-up in the intensity of the overall weight loss program, just a mild rest. No more monster burgers or huge entrees, and no giving up on all exercise, yet being a bit more relaxed for a few weeks in this maintenance phase, before the next period of focused efforts at shrinking waist size and lowering the shock value of stepping on the scales each morning.

For me, the verdict is that it is best to now lose an additional ten pounds and thereafter keep it off. Here is how I shall do it by the end of the year, in spite of looming birthday celebrations, buffet meals, and Halloween, Thanksgiving, or Christmas holidays.

Phase One - a Focused Five Pound, Five Week Weight Loss Program

  1. Cut out most all fried foods.

    Low Fat, High Fiber Foods (Wikipedia)

  2. Limit higher calorie beverages, like juices, booze, and sweetened tea or coffee.

  3. Limit sugary snacks.

  4. Eat at least 25 grams of fiber daily: for instance, whole grain cereals and breads, apples, pears, raspberries, and veggies. An average apple has over 4 grams of fiber; a banana, over 3; 1/2 cup of raspberries, 4; a slice of whole grain bread, about 2; a half-cup of split peas or lentils, about 8.

  5. Drink plenty of low-calorie liquid, for example, water with a bit of lemon squeezed in, black coffee, or unsweetened tea.

  6. Get plenty of vigorous exercise, for a minimum of 30-45 minutes of fast walking, or another aerobic workout, 5-6 times a week.

  7. Have one or two especially light calorie days each week, aiming then for about 800 calories or less.

  8. Eat less per meal but more smaller snacks.

  9. Limit total calories consumed a week to about 3000 less than normal. For the average person in America, this probably means no more than about 12,000 calories, but 10,000-11,000 is better if it can be managed.

  10. Stay involved in interesting activities, particularly pastimes or work involvements that allow for being fully engaged in the moment.

Phase Two - a Relaxed Regimen That Still Keeps the Lost Weight Off

This also is to last only a few weeks, five or so, and might be when to fit in vacations or holidays. Afterward, Phase One is repeated, then Phase Two again, until one's healthy weight target is achieved, and maintenance begins.

I wish us all well in our own preferred means to the desired "load levels," plus the discipline to sustain such fitness efforts over the long-term.

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