Designing my own weightloss Plan

Designing your own weight Loss Plan

Designing your own weight loss plan. By taking a five week course on Coursera, I plan to develop a weight loss plan to help with my weight loss. The course was designed and delivered by Mary Beth Kavanagh at Case Western Reserve University.

I am not new to weight loss plans. I am a classic yoyo dieter and I have an in-depth knowledge in losing weight. I do not always practice, what I know. I  have made a decision to have more control on my diet and exercise habits, as well as real motives and goals to motivate me in my weight loss.

I plan lose 52 kilos in 52 weeks. That is half of my weight. Its not a simple task. It needs planning and serious dedication.

 

Designing weightloss plan : The course syllabus starting 08/09/2018 

  • Week 1 –  

Designing my personal weight loss plan. First week is about setting a personal goal weight that is realistic and making a plan for exercise.

  • Week 2 –

Week 2 is about how many calories you should take in to lose weight and how many servings from each of the food groups you should take in daily to make sure you get all the essential nutrients that you need. You will also make a plan for grocery shopping.

  • Week 3 –

Is it OK to eat out in restaurants when you are trying to lose weight? How can you manage your calorie and food group intake in your workplace cafeteria? What strategies are most likely to increase your ability to lose weight and keep it off?

  • Week 4 –

This week is about learning the “triggers” that can get you off track when you start your weight loss program and we will develop strategies to deal with these. We will also take some time to review all the goals you have set for yourself so far and make any needed revisions.

  • Week 5 –

You made it to the final week of this MOOC! Our focus this week will be on helping you to stay on track and avoid going back to old eating habits as you lose weight. We will also consider why it is so hard to keep weight off once you lose it and some strategies you can use to increase your success.

https://www.coursera.org/learn/weight-loss-plan

 


Meal Planner Planner helps me preplan my meals for the week and creates a shopping list to identify items I need for my carboard.

2. Samsung Health is an intergrated app with a number of tools I use for my weight loss including

  • Food diary
  • A Step Counter
  • Exercise Regime
  • Weight Management
  • Water  intake
  • External Resources on Weight loss news.

3. NHS Weightloss Plan. The NHS Weightloss loss plan offers a 12 week weight loss challenge to help with the weight loss journey

4.

 

They are several apps on the internet to help with weight loss. Serveral tools can be intergrated in one app or come in one separate.  I am customising the apps I need on my phone for easy access and use.


Eating Disorder 

I have an eating disorder due to abuse with HAARP Electromagnetic Frequencies by US Military. Food issues include

  • Craving unhealthy foods through voice to skull suggestions
  • Brain hacking causes an increase in craving sweets for energy
  • Craving quick gratification from food that is easy to access and ready to eat usually premade snacks like sweets, chocolate, at times crips etc
  • To tired from fatigue induced by Electromagnetic Frequencies. Low energy means I can not go out and buy health food to cook. Usually end up at the corner shop to get unhealthy snacks to eat
  •  Unable to control my emotions and constant low energy from HAARP Electromagnetic abuse
  • Emotional eating from feeling trapped in a vicious cycle were my will power is reduced to zero.
  • Voice to skull Sabotage forcing negative thinking, suggesting unhealthy foods
  • HAARP Electromagnetic Frequency induced anxiety to make me unable to focus on my diet and to make positive and firm decisions around food and exercise. Interference with meal planning.
  • Memory Loss cause by interference causes me to loss track of food i am eating.
  • Eating 24 hours a day even at night i experience sleep deprivation, constant getting up to eat food, a result of sabotage and mind control suggestions.

 


My weightloss journey is linked more to my photographic project to expose US Military crimes as well as using the process will help me deal with other areas of my life that have been on hold or have deteriorated due to this crime being perpetrated against me.

  • Daily Goals
  • Weekly Meal and Exercise Planning
  • Shopping List
  • Weekly Goals
  • Gym Selfies
  • Instagram Feed 

Weekly Meal and Execise Planning

(Regular water and tea are part of the 2 Liters of fluids a day)

Monday  30/07/2018 (1200 Calories)

Meal

  • Breakfast – (0600 – 0900)  Meal Replacement Drink
  • Snack 1    – (0900 – 1200)  Banana
  • Lunch      – (1200 – 1500)   Meal Replacement Drink
  • Snack 2   – (1500 – 1800)    Orange
  • Dinner    – (1800 – 2100)    Chicken Stir Fry
  • Snack 3   – (2100 – 0000)    Apple
  • Extras     – Gum, Sugar free drinks

Exercise

  • Couch to 5k
  • Fitness & Weight Management Program

Tuesday 31/07/2018 (1200 Calories)

  • Breakfast – (0600 – 0900)  Meal Replacement Drink
  • Snack 1    – (0900 – 1200)  Banana
  • Lunch      – (1200 – 1500)   Meal Replacement Drink
  • Snack 2   – (1500 – 1800)    Orange
  • Dinner    – (1800 – 2100)    Chicken Stir Fry
  • Snack 3   – (2100 – 0000)    Apple
  • Extras     – Gum, Sugar free drinks

Exercise 

  • Outdoor Walking

Wednesday 01/08/2018 (1200 Calories)

  • Breakfast – (0600 – 0900)  Meal Replacement Drink
  • Snack 1    – (0900 – 1200)  Banana
  • Lunch      – (1200 – 1500)   Meal Replacement Drink
  • Snack 2   – (1500 – 1800)    Orange
  • Dinner    – (1800 – 2100)    Chicken Stir Fry
  • Snack 3   – (2100 – 0000)    Apple
  • Extras     – Gum, Sugar free drinks

Exercise 

  • Couch to 5k
  • Aquafit + Steam + Suana

Thursday  02/08/2018 (1200 Calories)

  • Breakfast – (0600 – 0900)  Meal Replacement Drink
  • Snack 1    – (0900 – 1200)  Banana
  • Lunch      – (1200 – 1500)   Meal Replacement Drink
  • Snack 2   – (1500 – 1800)    Orange
  • Dinner    – (1800 – 2100)    Chicken Stir Fry
  • Snack 3   – (2100 – 0000)    Apple
  • Extras     – Gum, Sugar free drinks

Exercise 

  • Zumba

Friday 03/08/2018  (1200 Calories)

  • Breakfast – (0600 – 0900)  Meal Replacement Drink
  • Snack 1    – (0900 – 1200)  Banana
  • Lunch      – (1200 – 1500)   Meal Replacement Drink
  • Snack 2   – (1500 – 1800)    Orange
  • Dinner    – (1800 – 2100)    Chicken Stir Fry
  • Snack 3   – (2100 – 0000)    Apple
  • Extras     – Gum, Sugar free drinks

Exercise

  • Couch to 5K

Saturday 04/08/2018

  • Breakfast – (0600 – 0900)  Meal Replacement Drink
  • Snack 1    – (0900 – 1200)  Banana
  • Lunch      – (1200 – 1500)   Meal Replacement Drink
  • Snack 2   – (1500 – 1800)    Orange
  • Dinner    – (1800 – 2100)    Chicken Stir Fry
  • Snack 3   – (2100 – 0000)    Apple
  • Extras     – Gum, Sugar free drinks

Sunday 05/08/2018 (1200 Calories)

  • Breakfast – (0600 – 0900)  Meal Replacement Drink
  • Snack 1    – (0900 – 1200)  Banana
  • Lunch      – (1200 – 1500)   Meal Replacement Drink
  • Snack 2   – (1500 – 1800)    Orange
  • Dinner    – (1800 – 2100)    Chicken Stir Fry
  • Snack 3   – (2100 – 0000)    Apple
  • Extras     – Gum, Sugar free drinks

Shopping List 

  1. Milk
  2. Bananas
  3. Oranges
  4. Apples
  5. Chicken
  6. Stir Fry Vegetables
  7. Stir Fry Sauce
  8. Natural Yogurt
  9. Gum
  10. Sugar Free Juice

Weekly Goals

img_20180725_132035_9771980652816.jpg

  • Weekly Weigh in
  • Weekly meal planning
  • Food Shopping

Gym Selfie 25.07.2018 

img_20180725_130647_660937212524.jpg


Meal Plan Templet – 1200 Calories a day

Breakfast (6am – 9am) –  Meal Replacement  + Fruit  + Water/Fruit tea (300 Calories)
Snack 1 (9am- 12pm)   –   Fruit /Nuts  Water/Fruit tea (100 Calories)
Lunch (12pm – 3pm)    –  Meal Replacement  + Fruit  + Water/Fruit tea (300 Calories)
Snack 2 (3pm – 6pm)   –  Fruit /Nuts  Water/Fruit tea (100 Calories)
Dinner  (6pm – 9pm)    –  Carb+ Meat + Veg  Water/Fruit tea (300 Calories)
Snack 3  (9pm – 12am)  – Natural  Yogurt + Fruit (100 Calories)

While all other meals are meal replacements, my Dinner should be something I look forward to, however I should still stick to a calorie controlled diet and nutritious


Exercise

I am currently paying £29.99 for gym membership every month. Although some of my exercise goals can be achieve outside of the gym, I do enjoy the some group class they have on offer and would like to in cooperate these in my weekly exercise plans when it permits

  • Zumba
  • Aquafit
  • Aquafit Zumba
  • Tai Chi
  • Legs, Tums and Bums
  • Pilates

 

  • Couch to 5K
  • Indoor 2 Mile walk
  • Outdoor Walking

 

  • Arm Workout
  • Abs Work out

 


Starting Weight 101.7

 

 

 

 

 

 

A clean and clutter free environment is good for health and well being. Decluttering is one of my goals to minimise the clutter in my environment. I am already in the process of creating a minimalist wardrobe to help me get ready quicker and  develop my personal style and interests.

 

Gym Selfie

Its been really important for me to record my weight loss journey so I can see how well I am progressing. I am seeing others peoples journeys and I am feeling motivated to share mine.

Art Therapy

Family and Friendships

I enjoy my trips to London to see my mum and spending quality time like watching a movie and eating out

One of my health and wellbeing goals is creating quality time with family, making new friends and finding a boyfriend/husband. I hope its not too late for me to have a family of my own. At age 38, this crime has robbed me of 5 years of my life and even before.

Art Therapy

Art Therapy runs concurrently with my weight loss goals. As a victim of MKULTRA, a criminal practice by US Military to force HAARP trauma based mind control on me against my will. I have Photography education which helps me to apply my thoughts creatively and intend to present them creatively to people to educate them and raise awareness about this crime.

Emotional Issues affecting my Diet and Exercise

My health worries me. My weight gain is a result of abuse by US Military with HAARP Electromagnetic.

The electromagnetic frequencies do interfere with the how the body functions and the brain in particular gets abused, sending hunger signals to make the body make more energy to compensate the overworking its doing.
Food has been used as a reward tool after abuse and torture. With all the abuse, food has only been the thing I could enjoy. Everything that I do has been exploited, even the very practice of doing my own art has been robbed from me
The inability to make choices about what I eat, what I buy and when to buy, has also affected my ability to make health food choices.
The abuse of my time to do things that satisfy mind control developments over me having time to buy food that is healthy and preparing it
Stopping me doing the activities I like including going to the gym and taking part in exercise classes
Current Weight – 101.7 kg on 13 /06/2018

My current weight is 101.7 kg. I weighed myself on Wednesday 13 June 2018. I have lost control of my weight with HAARP Electromagnetic Abuse by US Military. I have had many false starts because every time I try to control my weigh, US Military interfere and  sabotage my eating habits and plans to priorities HAARP Trauma based mind control against my will.

I was watching The Fast Fix: Diabetes on ITV when I decided my weight needs drastic action,  not only for aesthetic reasons but for diet reasons as well. While the contests are expected to have 4 meal replacements a day as their only source of food, I am doing 2 meals and having my usual calorie controlled evening meal.  Using the different skills I have acquired from various diet plans to create a meal plan I like and that fits around my life style. l like keeping a low glycemic index that is why I am going for a lot of fruit for snacks, veg and fiber in my diet – less processed sugars and empty calories.  Maintaining a balanced diet means including all the food groups i.e Carbohydrates,  Proteins, Milk and Dairy Products, Fruit and Vegetables, and Fats and Sugar in your daily food intake. I have tried to create a temple that allows me to make use of all the food groups including observing some health advice like eating my 5 a day fruit and veg, High Fiber and to Reduce processed sugar and empty calories.

 

Rice and Lentil Curry
Rice and Chilli Con Carne
Sadza, Kale and Beef Stew
Chicken/Pork Fajita
Chicken/Pork + Veg + Noddles + Sauce = Stir Fry
Pasta + Egg + Pasta Sauce
My othergoal is to have a list of Precook weight and calories to keep in mind when preparing my meals

Rice      –             80g  dry weight = 100 Calories
Lentils –             50g  dry weight = 176 Calories
Chicken –           100g precooked = 165 Calories
Natural Yogurt- 50g                    =    30 Calories

I want a diet that is also practical and budget friendly so I have created a versatile shopping list that allows me to have the required food basics in my cupboards and fridge.  I like cooking with minimum food items and a versatile shopping list so that I avoid impulse buying which results in food waste.

Shopping list Templet

Meal Replacement Meals for 1 month
Rice/Pasta/ Fajita/Chiilli Kit/Noodles/Mealie meal
Chicken/Mince Beef/Pork/Lamb
Lentils/Chickpeas/Kidney Beans/Chopped Tomatoes
Onion/Chilies/Ginger/Garlic
Soy Sauce /Sweet & Sour Sauce
Oranges/Bananas/Apples/Grapes/Fruit Salad
Milk/Cheese/Natural Yogurt/Eggs
Nuts/ Quinoa Bites/ oatmeal cakes
Frozen Veg/ Mixed Veg/ Kale/Spinach/ Salad
Fruit Teas/Diet Coke/Pepsi/Flavored Water
My fear is hunger. I never used to be this way but with the HAARP electromagnetic abuse, I find it really hard to relax if I am worrying about what I am going to eat. I like to incooperate my healthy eating habits with outdoor activities. Sometimes I end up eating fast food which is not good for my budget or my diet so i am compiling a list to help me identify areas that i might find myself slipping to old habits. Also a good treat is to move around with limited amount of money in your pursue. I do enjoy looking through the food isles and picking a few snacks for £2.00 ( Fruit +Drink+ bag of crisps/Chocolate) or Maximum £5 for a meal (Sandwich/Salad + Fruit + Drink + bag of crisps/Chocolate) or small shop. One of my goal is to create a staple food base in the house that I can top up as I go alone i.e fresh fruit, salad and meat.

Snacks ideas

Movie Snack – Quinoa Bites + Diet Pepsi/Coke
100 Calorie Dark Chocolate Bar
Gym after session Snack  -Banana + Water
Smoothie
Eating out is another area that I have to observe my calorie intake. I want to go out more and listen to live music, to a disco or clubbing. I have to observe my calorie intake. I like cider. Other drinks that are low in alcohol is Gin and diet coke. I have been observing the various flavored gin coming on the market with an expectation of expanding my gin palate

My daily goals  include 10 000 Steps a day, 1200 Calories a day and 2000 mls Fluids a day (Milk – 500mls + Tea x 2 = 500 ml + Water – 500mls) . My current BMI is 37.8, which means I am in the OBESE category. I need to lose 43.2 using the free NHS BMI healthy weight calculator which lists other resources I can use for my weight loss

My Profile
Free 12 Week Weight loss plan guide
Couch to 5K running app
Free weight loss forum
Weekly Goals include  (i) Training Sessions 3 x Coach to 5 k, (ii) Meal Planning and Budgeting, and (iii) Weekly Weigh in. I have created my 12 week weigh in dates which I can log in as I go

13/06/2018 – 101.7 kg
20/06/2018 – 99.6 kg
27/06/2018 – 98.7 kg
04/07/2018 – 97.0 kg
11/07/2018
18/07/2018
25/07/2018
01/08/2018
08/08/2018
15/08/2018
22/08/2018
29/08/2018