Reply to Critique my weight loss plan

Forum Index » Diet, Nutrition & Weight Loss

Reply to "Critique my weight loss plan"

Subject:

Emoticons





More smilies

Text Color: Font: Close Marks

[quote=Anonymous]I'm a 54 year old female just hitting menopause.  I am 5'8" and over the pandemic, my weight shot up to about 205 pounds. Since returning back to in person schooling last spring (I'm a teacher) I dropped 10 pounds but then have been stuck at 195 as apparently my new set point.  Before turning 40 my weight was at its highest about 145, so being this overweight has been something that happened later in life and after having children.

The only things that have helped me lose weight in the past ten years have been low-carb or more recently the Wahls Protocol (which I really loved and felt great on, but it isn't sustainable in my current family life and with my responsibilities.  It also was more expensive than I could afford.)

I need to start turning things around now or I am going to be in big trouble.

I started 12-12 intermittent fasting a month ago and am seeing slow weight loss.  It feels sustainable and has helped me completely cut out my evening snacking which was a HUGE problem now I realize.   I am at 189 pounds for the first time in years.

So I think my goals will be:

1) Continue 12-12 intermittent fasting and get the whole family on a schedule where dinner is over by 7 PM. (or they are on their own for meals etc. but it needs to include cleanup on their own, because clean up is where I start snacking again!)

2) Try to gradually extend IF to 7PM-11:30 AM when I can eat a pretty big lunch at school?

3). Build up good gut bacteria -- Add pre-biotics and pro-biotics (inc fermented foods) to my diet -- these are supposed to help with weight loss I think?  -- eat more polyflavenols (berries, dark chocolate)

4) Figure out a way to get more of the foods I did so well with on the Wahls Protocol  -- (leafy greens, kale, cabbage mushrooms onions etc) especially for lunch at work.  This is a lifestyle change issue since it is so hard to eat really well at school in just 30 minutes and having to remember to pack it since I can't really go out for lunch.   Also add more protein like oysters, sardines, fish.   My evening meals at home are not usually a big problem -- but I could reduce carbs and up my intake of leafy greens.   Continue to cut out all meals past 7 PM.

5) Start some weight bearing low impact exercises and work them into a simple daily routine that is sustainable.  I'm thinking to try some simple dumbbell type curls in the morning before I shower or something like that -- nothing too extensive or I will not incorporate it into a habit.

OK, what do you think?  
[/quote]

Options

	Disable HTML in this message
	Disable BB Code in this message
	Disable smilies in this message

Review message

Search Recent Topics Hottest Topics