FREE Customized Personal Weight Loss Eating Plan! (Not Spam or MLM)
AnnPT77
Posts: 34,598 Member
This is not spam, not selling anything, no outlinks, not a sparkly unicorn. It's also not the quick, easy miracle method you've dreamed of . . . but if you follow it, it will work.
For starters, log what you're eating right now.
First, tweak what you're eating to hit calorie goal. Review your food log every day or two. Notice foods that "cost" too many calories for the tastiness, nutrition or satiation they bring you. Gradually reduce or eliminate those, replacing them with foods you enjoy that better meet your goals.
If you feel weak, fatigued or have other negative health symptoms, gradually increase your calorie goal slightly to find a point where the problems subside.
After 4-6 weeks, adjust your calorie goal based on your actual results to achieve a sensible ongoing weight loss rate. (You'll want to do this every 10-15 pounds down, as you continue).
Next, work on your macros. Daily, strive to eat (just my opinion):
- At least 0.6-0.8g protein per pound of healthy goal weight (approximately equivalent to 0.8-1g per pound of lean body mass). More is fine, within reason.
- At least 0.35-0.45g fat per pound of healthy goal weight, as much of it as possible from healthy sources like olive oil, avocados, nuts, etc. More is fine, within reason.
- An absolute minimum of 5 servings of varied, colorful fruit and veggies. 10 is even better.
Use diary review in the same way to get there, and don't beat yourself up if you fall short sometimes. Stress, guilt, and self-recrimination burn no extra calories.
If a sub-par day happens, think briefly about why in case you can reduce future repeats, then let it go and get back on your healthy track.
If needed, experiment with timing of eating and what you eat (within nutritional goals) to find optimal satiation.
Let carbs fall where they may, unless there's a problem. If your energy seems low, increase carbs to see if that helps. If cravings or hunger persist, experiment with low carb, to see if that helps.
Once you're comfortably hitting calorie and nutritional goals, having good energy levels, and feeling satiated most of the time, work on optimizing practicality, social factors, and general happiness.
Throughout, fit in the occasional treat. Recognize that there are no "bad foods", just bad overall ways of eating.
Throughout, happily let yourself relax your goals occasionally, such as for true celebrations: Your birthday, major celebratory holidays, special family events.
That's a 100% customized, personal, workable, sustainable diet program.
For starters, log what you're eating right now.
First, tweak what you're eating to hit calorie goal. Review your food log every day or two. Notice foods that "cost" too many calories for the tastiness, nutrition or satiation they bring you. Gradually reduce or eliminate those, replacing them with foods you enjoy that better meet your goals.
If you feel weak, fatigued or have other negative health symptoms, gradually increase your calorie goal slightly to find a point where the problems subside.
After 4-6 weeks, adjust your calorie goal based on your actual results to achieve a sensible ongoing weight loss rate. (You'll want to do this every 10-15 pounds down, as you continue).
Next, work on your macros. Daily, strive to eat (just my opinion):
- At least 0.6-0.8g protein per pound of healthy goal weight (approximately equivalent to 0.8-1g per pound of lean body mass). More is fine, within reason.
- At least 0.35-0.45g fat per pound of healthy goal weight, as much of it as possible from healthy sources like olive oil, avocados, nuts, etc. More is fine, within reason.
- An absolute minimum of 5 servings of varied, colorful fruit and veggies. 10 is even better.
Use diary review in the same way to get there, and don't beat yourself up if you fall short sometimes. Stress, guilt, and self-recrimination burn no extra calories.
If a sub-par day happens, think briefly about why in case you can reduce future repeats, then let it go and get back on your healthy track.
If needed, experiment with timing of eating and what you eat (within nutritional goals) to find optimal satiation.
Let carbs fall where they may, unless there's a problem. If your energy seems low, increase carbs to see if that helps. If cravings or hunger persist, experiment with low carb, to see if that helps.
Once you're comfortably hitting calorie and nutritional goals, having good energy levels, and feeling satiated most of the time, work on optimizing practicality, social factors, and general happiness.
Throughout, fit in the occasional treat. Recognize that there are no "bad foods", just bad overall ways of eating.
Throughout, happily let yourself relax your goals occasionally, such as for true celebrations: Your birthday, major celebratory holidays, special family events.
That's a 100% customized, personal, workable, sustainable diet program.
Tagged:
575
Replies
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Nah, sounds too good to be true. And it doesn’t include ACV.
Which is to say...excellent post, lady!64 -
Couldn’t have said it better myself!9
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Heehee. On my phone, saw the title, saw your pic, and knew it was going to be something good.
I wasn't wrong. Great summary of how to do it right.
Cheers, h.31 -
Now call it The Ann Plan™, throw some made-up buzzwords in and put it on a colourful poster! Then people will actually read it and follow it, hehe.
In all seriousness though, great write-up and I hope newbies take notice!39 -
Love it! Perfect for answering the question "I want to lose weight - give me a plan!"8
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good post. Thanks for this!3
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Aw, shucks (blush). Thanks!12
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U forgot a couple of extras
*These are all appropriate for people not under direct doctor supervision. If under direct supervision then follow doctor's orders assuming you've done your due diligence to ensure they are appropriate to your conditions (second opinions etc)
*Trending weight app and measurements (if can be taken consistently) for progress.
*At least 26gF, 38gM fibre
*Exercise is not *necessary* for weight loss, but the WHO exercise
recommendations are not a bad place to start and their strength training minimums may help you retain more lean mass than you otherwise would.
*choose appropriate deficits: 20% off of TDEE max (25% while obese). Cross reference to losing no more than 0.5% to 1% body weight per week on average over 4-6 week period for pre menopausal females, 3-4 weeks for the rest of us. Morbidly obese ok to hit 1.5% if that can be done using the tdee % deficits specified above
*Personally I would say that males can go down to 0.25 to 0.35g per lb in normal weight range for daily fat intake and females 0.3g to 0.4g, i.e. just a touch lower than Anne suggests. CAN does *not* mean MUST.
*There are no prizes, other than saving a few pennies, for eating the least you can. The winner eats the most they can, want, and enjoy while still able to meet their reasonably chosen goals!
*Hard to review your logs, progress, and decisions if you regularly only do a half *kittened* job of keeping records.
*Up to the individual to review if they have medical conditions that render any of these suggestions inappropriate.
27 -
(good advice snipped by reply-er).
No significant disagreement; just keepin' it simple (and focused on eating, as the title promised). I figured I could count on you and others to fill in details.
About the fiber, though: If someone's eating those 5-10 servings of varied, colorful veggies & fruits, they're going to have to plot a very careful course in order to stay too low on fiber, or most micros. 20 -
Thank you ❤❤2
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Bravo!!2
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Bumping. Great post2
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Bumping. Love this!1
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It's so good of you to take the time to write this up.6
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Legendary!!!1
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Tagline:
With the ANN PLAN - YOU CAN!!!31 -
*Morning bump
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Excellent post! (However, I reeeeeally would have liked a unicorn to go with!)5
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6
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Perfect. This post should really be a sticky.5
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lemurcat12 wrote: »Perfect. This post should really be a sticky.
Not gonna nominate myself. That would be tacky. 10 -
Ann we want you sticky, not tacky.
Done and dusted, you are nominated.
Got to admit I was going to do it earlier, but was sure someone would have already done it.
Went to check, they didn't, so I did.
Cheers, h.
And @TR0berts has already seconded,
Ps as I've already seen links to this post in this thread referring to it as the Ann Plan (tm) think of asking for a title revision to add 'AKA the Ann Plan'
And no it wouldn't be thought of as some kind of bragging, it just acknowledges the author and gives it a simpler name to reference. 9 -
middlehaitch wrote: »Ann we want you sticky, not tacky.
Done and dusted, you are nominated.
Got to admit I was going to do it earlier, but was sure someone would have already done it.
Went to check, they didn't, so I did.
Cheers, h.
Um, you posted that on a Friday afternoon?
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Oh dear. I hope the thread doesn't run away with that @TR0berts.
h 0 -
middlehaitch wrote: »Ann we want you sticky, not tacky.
Done and dusted, you are nominated.
Got to admit I was going to do it earlier, but was sure someone would have already done it.
Went to check, they didn't, so I did.
Cheers, h.
Um, you posted that on a Friday afternoon?
It ain't all bad . . . to a li' ol' single lady. On a Friday afternoon. Just sayin'
Also, a master manipulator, if I do say so myself.
Thank you so much for the kind nominations - sincerely! 7
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