KALISWALKER
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Success with Exercise, Diet, Triggers

Sunday, June 28, 2020

How can I lose weight and keep it off? 8 week 5% Challenge! I am doing a review of my plan.

2 - Exercise Plan

In preparation for the Summer 5% Challenge I started a daily exercise program in May. Each day at 11 AM I do a videochat & YouTube exercise with 6 other people, each from our own homes. The exercises are for cardio and strength. I am so proud of us!

Today is day 34 of consecutive daily exercise videos. Now I am much more flexible and can easily get in and out of the bathtub, and get up and down off the floor.

Most days I walk the dogs at the dog park for 30 minutes or around the neighborhood.

I have running shoes, hat, umbrella, jacket in the trunk of the car so I am good to go any time.

7 days a week I do a daily exercise. I walk most days.

3 - Healthy Eating & Nutrition Plan

I will follow the old Canadian Food Guide recommended number of servings and Nutrition Track in SparkPeople. I will eat the same breakfast each week, and prepare one week at a time. Week 1 will be - 1/4 cup low fat Greek yogurt, 1/4 cup low fat cottage cheese, 1/4 cup of unsweetened plum sauce, 1 tbsp of wheat germ. Total calories about 190. Easy to make and put into individual serving cups.

Fruit 2
Vegetables 5
Grain Products 6 includes beans - garbonzo, black, etc.
Milk and Alternatives 3
Meat and Alternatives 2

Hubby and I both cook and he eats the same foods that I do, and is mindful of my serving sizes. It helps to have that support. We like a variety of foods, and try recipes from all over the world.

8 - Triggers & Red Light Foods

Lately I have been eating Chapman's Chocolate L'il Lolly. These amazing 'popsicles' are only 50 calories each. There is a frozen Chapman's ice cream that has 150 calories in one bar. I decided I never wanted to have those in the house again. But the 50 calorie bars... that's a slippery slope. Some how I have justified having 3 of these after dinner because they are not the high calorie bar. But they add up to 150 calories! Last night I decided if I can't limit it to one 'popsicle', then when this box of L'il Lollies is finished I will not get another one.

Since Jan. 1st 2016 I stopped eating any kind of chips and crackers. For me it was all or nothing. These foods are triggers for me. When I stopped eating crackers I stopped eating fatty cheeses, etc. so it had a big effect. It didn't cause me to lose weight, but it stopped me from gaining more weight.

Also 4.5 years ago I stopped eating in movie theaters and eating COSTCO samples (random food).

When you can identify the things that defeat you it's a relief. Then you plan how to deal with it for the rest of your life.

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This is Your Invitation to Lose with Me. Please join the next 5% Challenge. We can encourage each and reach our goals.

2020 Summer 5% Challenge!

This is your invitation! Are you looking for a way to get fit, lose weight, and have fun along the way? Check out the 2020 Summer 5% Challenge! Team members will work towards losing 5% of their starting weight in 8 weeks by participating in team challenges that focus on exercise & healthy lifestyle habits. Members in maintenance are also welcome. Let’s have fun, make new friends and get in shape! Start date July 4th.

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