Tag Archives: weight loss plan

Diet Update: 2 weeks in

Disclaimer: some of these links lead to product pages, which if you buy them, will not affect the price but will earn this blog a tiny fee, to keep me supplied with kale & yoga pants. I am not a health professional, I am just relaying my own personal experiences and opinions. This is not meant to be health or dietary advice for the general population. 

As I’m finishing up the first two weeks on my holiday diet, I have learned a lot of things about food, myself, and dieting in general.

  • Portion sizes matter
  • Food type/substitutions matter
  • Vitamins & Nutrients matter
  • Exercise matters
  • Balance matters

Before we go into each of these topics, let’s review what the goals were. At a starting weight of 156, and a goal weight of 135, I hope to lose a grand total of 21 pounds in 7 weeks, which is 3 pounds per week. I would not recommend this to most people.

However, I have always been curvier and lead a pretty sedentary lifestyle, though I get 10K steps on most days and am capable of light jogging for 30 minutes at a time. I am young (ish) and in decent shape, so I know this particular diet and exercise plan will not jeopardize my overall health.

Week 1-2 (Nov 3 – 16):
  • Daily – 20-30 minutes of yoga, 15-30 minute walk
  • MWF (or 3x/week) – body weight workout video or run

Having a supportive hubs is the top tool in my arsenal so far. He has been SO helpful in keeping me motivated on days I don’t want to work out, usually even joining me for the short 10-15 minutes HIIT videos. He has been great at not tempting me, and asking how things are going to keep me on track.

I have added workout tracking to our handy-dandy whiteboard, where I add different symbols on days I complete a yoga workout vs a HIIT workout. I have not been able to motivate myself to run, with the changing weather making it so cold outside and dark by the time I get home. I’ve been holding pretty steady to both of my goals, with one or two missed days.

Yoga I normally do in the morning. I use the YouTube series Yoga with Adrienne. This is a good time to breathe, meditate, get a good stretch in, and focus for the day. If I miss it in the morning because I was running late or couldn’t get myself to do it, then I do a video at night before bedtime.

My job is pretty sedentary overall, so having a FitBit Alta now has also helped a lot. It vibrates every hour that I have not yet taken 150 steps to remind me to get up and move a little. The people in my building probably think I’m weird for just walking around the halls doing laps every hour, but it’s worth it. We also try to go for a walk every night, when it isn’t raining or too cold.

You can see from the tracking table above that I’ve gotten in at least 30 minutes of walking on most days. I’ve also hit my step goal of 10,000 per day a little more than half the time, as you can see from the graph below.

Last weekend, my mom was in town and we spent some time at the beach with her friend. There was some exciting news that required celebrating, so we convinced her to go out dancing on Saturday (11/11). It was exhausting, I haven’t stayed up past midnight in a long time, but boy was it fun and totally worth it!

Clearly, the biggest pattern I see is that weekends are far lazier than week days for me. Especially Sunday. Both weekends I barely hit 5000 steps. Though the night we went out dancing was obviously very active, as I ended up with over 16,000 steps! Maybe I should consider joining a line dancing group or something for cardio.  🙂


Food Plan

  • 3-5 meals per day, for a total of ~1000-1200 calories
  • Very limited carbohydrates
  • Daily green drink + vitamins
  • One cheat meal or snack/weekday, one per weekend
  • Only snacks allowed are green tea, raw whole fruits, raw veggies (RV) or steamed veggies (SV)
  • Unlimited salad greens or raw non-starchy veggies

Overall I did a pretty good job of hitting my goal calorie range. This is made much easier by eating a lot of salads, broth based soups, raw fruits and veggies, and my favorite low-cal protein breakfast shake. Go figure, following all the typical dietary recommendations works!

Below you can see a typical days’ meals. Breakfast is a chocolate protein shake with a half of a banana, with the coffee in it as well. This has become my go-to because it is so fast and easy, and I can drink it in the car on the way to work. I also had dried some apples in the oven, with nothing on them at all, to take as a snack with my green drink. More on that below.

Lunch was a salad, with some low-cal toppings of sunflower seeds and craisins for variety, taste, and extra nutrients, and (measured) 3 ounces of boiled chicken breast. I have a small food scale that I’ve been using. I cook a large batch of chicken, steak, or chili and then measure out exactly 3 ounces at a time, or 1 cup servings, and then package them individually so lunch is easy peasy.

I’ve also begun boiling a dozen eggs over the weekend, peeling them, and then packing 2 or 3 in ziplock baggies so I can grab and go as a perfect high-protein snack. I feel guilty about throwing out the yolks but I just can’t with that nasty chalky taste… oh well. And dinner was a serving of my delicious sweet potato and chickpea curry.

I’m gonna be honest here, there’s a little gap over last weekend, because of my point about balance. I didn’t even bother to track the totals. I’ll tell you more about that in a minute.

As for weight, I’m gonna be honest here too. I haven’t unpacked my scale since we moved… a year ago.

I pulled it out this weekend, dusted it off… and the battery is dead. So no update on weight for you.  🙂  Like I said, weight and BMI is not that great of a way to measure health, but I can tell you that my regular work pants have been feeling a little looser.

On to the lessons!

Portion sizes matter

In general, we do not comprehend or realize how seemingly tiny differences in serving size or food choices can make such a huge impact on weight. As little as 100 extra calories per day can add up to 10 pounds of weight gain over the course of a year (source).

For example, go take a look at the different NIH suggested meal plans for weight loss. It was a little bit surprising, even to me, that as little as 1/2 cup of cantaloupe and banana, less than 1 cup of orange juice and milk, 1/2 oz of roast beef, 1 ounce of chicken, and 1 tbsp of guacamole can change a day’s caloric intake from 1200 calories to 1600 calories.

This is the example meal plan for wight loss using Mexican-American cuisine

If you are not using actual or accurate measuring tools, i.e. food scale and measuring cups, it is SO easy to over-estimate. How many people can accurately measure exactly one tablespoon of peanut butter every time, or 3 ounces of chicken?


Food type/substitutions matter

The food items highest in calories and generally not as high in nutrition include:

  • Fats/oils*
  • “White” grains (bread, rice, flour)
  • Processed/packaged goods
  • Meats
  • Dairy products

Of course, in nutrition there are almost no absolutes. I would NEVER recommend anyone go 100% fat free (source). Fat is not the enemy. You just need to monitor the amount very carefully, as one tablespoon of olive oil has about 120 calories, and it is so easy to over-pour or estimate high.

And you also need to be discerning about your source. One avocado has  260 calories from fat, but so would a doughnut, or 2 small slices of pepperoni pizza. Guess which one is a more sound nutritional choice? When it comes to dairy, I would far prefer a single ounce, one die-sized cube, of a super sharp white Vermont cheddar to a heaping cup of the packaged-with-sawdust-so-it-don’t-stick bagged grocery store cheese.

The same can be said of all the other high-impact foods. Be more mindful of your meats (if you eat meat), including where it came from and what type of cut it is. Check out my post on pig parts  breakdown, and see this post for chicken, this post for the deets on beef, and this and this for all your oceanic questions.


Vitamins & Nutrients matter

Basically, any restrictive diet has a risk of not getting all the vital vitamins and nutrients your body needs to function, grow, rejuvenate and repair cells. Don’t know what kinds of vitamins there are or why they are each important? I wrote an article all about it, and a special one for the whole family of B vitamins.

Though this diet has a heavy focus on lean protein, fresh fruits, and vegetables, I want to make sure I am not missing anything my body needs day to day. We tend to crave foods that will fill a need, so I listen to my body (which is made easier through the mindfulness and meditation of yoga) and if I’m feeling particularly drawn to a certain food or food type, I will have some.

But just to make sure all my bases are covered, I also take a daily multivitamin for adults, drink a daily green drink, and make a protein shake on most days. For now I’m using the Centrum Complete Adult Multivitamin. It isn’t a super-huge horse pill, so swallowing it isn’t a problem, unlike some multis I’ve tried in the past.

The daily green drink I’m loving right now is Amazing Grass Green Superfood (30 servings size, or for bulk pricing the 60 servings size). They are all organic greens grown and dehydrated in Kansas. They use a start-to-finish cold processing and packing process to keep as many nutrients as possible.

They also have flavors, like Berry and Orange Dream, immunity boosting and antioxidant packed versions, blends that include protein, as well as one that contains natural caffeine from yerba mate and matcha green tea to replace your morning coffee. All of their products are:

  • Certified Organic by CCOF
  • Gluten Free
  • No Sugar Added
  • Plant Based
  • Non GMO
  • Kosher
  • Vegan

The Protein powder I’m using right now is Muscle Milk, chocolate flavor. The 10g of protein per scoop comes from milk (whey protein isolate) so be cautious if you have a dairy intolerance. My absolute favorite thing to do with it is to combine it with a half of a banana and a tbsp of PB2 peanut powder for a chocolate peanut butter banana shake. It makes a great under-300-calorie breakfast, or post-HIIT workout drink. I even add coffee to it sometimes for an all in one breakfast/caffeine rush on the go.


Exercise matters

As I said above, I really do believe that increasing my activity level has helped me have more consistent energy throughout the day. I am noticing, at the 2 weeks mark, that that energy is starting to wane. I am getting sluggish upon waking again, hitting snooze and having to literally drag myself up.

This could be due to all the excesses of the past weekend, or it could be my body’s way of readjusting to its new normal.

But I am also noticing an increase in my cardio and strength. I can do more push-ups now before I collapse, and more jumping jacks before I’m out of breath. I did yoga pretty often previously, so I can hold a plank for a minute or more. I still struggle with jump squats, but I’m getting better at it. Improvement is the name of the game. And no matter how long I make regular exercise part of my life, I will never like burpees. Never.


Balance matters

Now, keeping in mind all I’ve said so far about the positive aspects of these lifestyle changes, I am still a passionate believer in balance. Balance in all things. Eating better, moving more, and regular sleep are all very important aspects of holistic health and happiness. But, so is friendship, adventure, and wine.

I stand firm in my view that the 80/20 rule is the best way to live life. Essentially, you follow strict rules 80% of the time, and relax a bit 20% of the time. The 80% effort is enough to bring you the results you want, while the 20% helps you from feeling repressed and chained to a system and rebelling or “falling off the wagon”.

In this case, I stuck to my diet very strictly, until the day I got to the beach to hang out with my mom and her friends. There, I kept my good intentions in mind, but also allowed myself to taste some of the cookies we made at our cookie swap, and indulged in a few glasses of wine. We went out and danced like crazy, burning off some of those excess calories, and laughed a lot, which also burns calories and makes you feel good.

Will I Keep Going?

Absolutely. Though I don’t know my first two weeks’ weight change, I can say I believe it has been successful. I know this is a very ‘soft’ way of measuring, but I can literally feel my regular pants loosening. The button doesn’t leave an imprint after I’ve been sitting a while, the inseams aren’t pulling at the thighs, and I just feel better overall.

I have also noticed much more even, sustained energy levels. Previously I would have more peaks and valleys (usually tracking along when I drank coffee…) but these past 2 weeks I’ve had pretty steady and consistent levels. I also seem to be sleeping better, with fewer times spent awake in the night. I also love knowing I am increasing my chances for a longer, healthier life.

These things put together equals a general happier me, an overall sense that this is working and worth it, and something I want to continue. Ultimately, I am hoping these changes become the new normal for me, since it takes an average of 2 months to create and stick to a new habit. I want to make regular exercise part of my daily life, along with as clean eating as I can accomplish while still allowing that 20% for fun and letting go.



Disclaimer: some of these links lead to product pages, which if you buy them, will not affect the price but will earn this blog a tiny fee, to keep me supplied with kale & yoga pants. I am not a health professional, I am just relaying my own personal experiences and opinions. This is not meant to be health or dietary advice for the general population. Please speak with your own doctor or health professional before starting a diet of your own.

Holiday Weight Loss Plan


Okay let me say right off the bat, this is a scary thing to publish. I am staring at the finish line of my second decade of life, and am not feeling that great about where I’m at physically. I’ve been able to maintain approximately my same weight/shape since college, for basically 10 years. But time and a love of food catches up to you.

For the holidays, we have a wicked awesome Christmas cruise planned. This is something I’ve dreamed of for years, and I couldn’t be more excited. I love cruises SO much, they are the best bang for your vacation buck in my opinion, but that’s for another post.

The point of this is that in less than 7 weeks I will be in the warm Caribbean, on my 30th birthday, and I want to look damn good. See photo above for my plans that day.

Therefore, as a Type A person, the first thing I did was make some lists, and research. Research like I’ve never researched before. I am already a certified Integrative Nutrition Health Coach, and have had training on literally dozens of different diets. I have been interested in food and nutrition for nearly a decade, and have read exhaustively on diets, macros, calories, and more.

What follows is my Plan, of what to eat and how much to move, for the next 7 weeks, to get into tip top shape. This is a plan that I think will work for me as a relatively young, healthy woman who lives a very sedentary life and normally consumes ~1800 calories per day. This is also a fairly temporary plan of extreme restriction, which will revert back to maintenance post-vacation, and forever after I hope.

Starting weight: 156

Of course, health is about far more than a number on a scale. And don’t get me wrong, I love myself the way that I am. But I know I can do better, and I also want to see if I can follow this through to the end. I know weight is not a great measure of health at all; the main way I will really track progress is how my clothes fit and how I feel. But that is a hard thing to measure and report on.

Goal weight: 135

This will be a drastic lifestyle change, especially in the exercise arena. When I think back over my recent evenings, what usually happens is I get home from work between 5:30-6, start dinner, we eat 15-30 minutes later, and then watch TV for 30-90 minutes. Or hubs is playing games with friends while I read on my kindle. At least if it is nice outside, we usually fit in a walk before or after dinner.

By having quick, easy, already cooked meals for myself around, I won’t have to spend much time at all on food. And by sacrificing a half hour to an hour of time spent reading or watching TV, I am making an investment in myself and my health. Breakfasts will also be much quicker, so I can use morning time to complete the yoga or walk portion of the day, or do a workout video.

I am lucky to have an extremely supportive hubs who is behind me all the way no matter what I choose to do. It also helps that he is able and willing to feed himself for the next 2 months. Sure that means burritos basically every day but there are worse things he could eat.

He also will (hopefully) help keep me motivated when it gets hard, because I know it will. I’m not someone who likes eating the same thing every day or week (clearly), so this will be a struggle. I’m also a lazy bones who could literally read for 10 hours straight and not move. Introvert inertia, amiright?

Maybe this is how I should read from now on? I’d get some amazingly toned guns.

Exercise Plan

I do not have any exercise equipment in my house other than 3 pound weights and a yoga mat. I do not plan on buying any, nor do I plan to spend money on a gym membership. I’ve learned things about myself over the years, and most importantly is that those things are a waste of money. I will go once or twice, and then never again. Therefore I am focusing on body weight exercises I can do in the comfort of my home whenever I please.

Week 1-2 (Nov 3 – 16):
  • Daily – 20-30 minutes of yoga, 15-30 minute walk
  • MWF (or 3x/week) – body weight workout video or run
Week 3-4 (Nov 17 – 30):
  • Daily – 20-30 minutes of yoga, 20-30 minute walk
  • MWFSat (or 4x/week) – body weight workout video or run
Week 5-7 (Dec 1 – 22):
  • Daily – 30-45 minutes of yoga, 30-45 minute walk
  • 6 days/week – body weight workout video or run

Over time as your body acclimates to a new workout routine, it is easy to hit a plateau. Those moves that used to be a challenge are quite boring now, or that number of reps you couldn’t get past is far in the rear view mirror. This is partially exciting because, hell, when you can’t even manage 10 full push-ups, the idea that you can now do 25 without even breathing heavy is pretty magical.

However, this also usually means a weight loss plateau.

That’s the opposite of what I’m aiming for, I want at least steady if not accelerating weight loss. Therefore, to avoid a plateau, I’m going to gradually increase the duration and intensity of my workouts every other week. This means I will keep challenging my body as it gets stronger and stronger.

Food Plan

  • 3-5 meals per day, for a total of ~1000-1200 calories
  • Very limited carbohydrates
  • Daily green drink + vitamins
  • One cheat meal or snack/weekday, one per weekend
  • Only snacks allowed are green tea, raw whole fruits, raw veggies (RV) or steamed veggies (SV)
  • Unlimited salad greens or raw non-starchy veggies
Breakfast options
  • 2 hard boiled eggs + fruit
  • 1 egg scrambled + 1/2 cup SV
  • Protein smoothie
  • Tofu scramble + SV
  • 1/2 cup oats + 1/4 cup milk + fruit
  • 1/2 cup quinoa + 1/4 cup milk + fruit
  • Yogurt + fruit
Lunch/Dinner options
  • 2-3 oz chicken breast over 2 cups of greens +RV
  • 2-3 oz chicken breast + 1/2 sweet potato + SV
  • 2-3 oz shrimp over 2 cups greens + RV
  • 2-3 oz shrimp over 1/4 cup rice/quinoa + SV
  • 2-3 oz tofu over 1/4 cup rice/quinoa + SV
  • 2-3 oz tofu in miso soup with cabbage/onion
  • 1/2 cup beans + 1/4 cup rice/quinoa + SV
  • 1/2 cup beans + 1/2 sweet potato +  SV
  • 2-3 oz salmon over 1/4 cup rice/quinoa + SV
  • 2-3 oz salmon breast over 2 cups of greens +RV
  • 2-3 oz salmon in lettuce cups + RV
  • 1 cup vegan chili or curry + 1/4 c rice/quinoa
  • 1 1/2 cup vegetable soup

This plan is mostly just an even leaner & cleaner version of how I eat day to day. The biggest changes are a big decrease in the amount of carbs I plan to eat, and I will be using actual measuring cups and a food scale to reign in portion sizes.

We are terrible at estimating portion sizes and calorie counts are (usually inaccurate) averages, so I’m taking out the guesswork. This plan will hopefully re-set my mind so that when this is over and it is back to maintenance, I’m better at estimating amounts again.

There will be significant challenges, i.e. holiday temptations. I’m sure especially at work, I will be exposed to cookies, treats, and other items not in the plan on a regular basis. Plus I have guests visiting soon, a house party in a week, and America’s biggest reason to gorge all year (Thanksgiving) is just around the corner.

My plan for dealing with temptations/falling off the wagon?
  • Remind myself of why I’m doing this
  • Ask which I’d regret more tomorrow: eating it, or not
  • Having healthy snacks/meals available at all times
  • Asking hubs & close friends for help when needed
  • Keeping lots of water around at all times to stay hydrated
  • Self-love & forgiveness; I want progress, not perfection
  • If I don’t follow the plan for a day, forgive and try again

They say the best way to follow through on goals is to have accountability, and a system. My wonderful hubs is part of the accountability plan, this article is another. Putting all this out there in the interwebs is terrifying, but I want to make this real.

So, readers, feel free to cheer me on or give helpful advice, and connect with me on Twitter. Here’s to health & sticking with it!

Click here to see how I’m doing after the first 2 weeks!


For information and inspiration, check out the articles below. A big shout out to Mrs. Frugal Asian Finance, whose articles gave me the inspiration and kick in the pants to put together a real actual plan instead of just complaining about how my pants felt tighter.

How I Lost 36 Lbs With A Cheaper Diet

Forget calorie counting: Try this calorie control guide for men and women


On Losing Weight: Comparing Physical Fitness And Financial Fitness


How to Look and Feel Like The Vigilante Without a Hefty Price Tag

Evoolution of Fat

How to Achieve Your Goals Easily


5 Similarities Between Weight Loss & Debt Payoff




Obligatory disclaimer: I am not a paid health professional; none of this constitutes medical advice. This plan was created by myself, for myself only. Please do not try any drastic dietary or exercise changes prior to consulting a physician, and do not assume any other person’s plan will give you the same or any results at all.

Also, some links are Amazon Associate links, which if you click on them and then purchase the item, it generates a small commission for the blog’s upkeep at no cost to you.