12 Week Biggest Loser Challenge - Effective Planning and Goal Setting

On Sunday a few of my family and friends are starting a "12 Week Biggest Loser Challenge".  One thing I've learned is planning ahead works and that is what I've been doing the last few days. I started with Charles Platkin's "effective planning and goal setting" outline. 

1. Specific: Plan it out.

How - Calories intake: 1200 - 1550 a day. Eating clean. Plan my meals ahead of time. Keep fresh fruits and vegetables available at all times for snacking. 

Exercise: Walk 2 miles (+) every day. Every other day either go to the gym, or do the 30 Day Shred. 

I've got my Fitbit to help track my miles and I'll be using Sparkpeople.com and Sparkpeople app to track my calorie intake and exercise (calorie burn). My Fitbit is also linked to my Sparkpeople account. I need to burn at least 770 calories per week. Sparkpeople helped me figure that out.

When - Eat within an hour of waking and stop eating three hours before bed. I like to get my exercise out of the way (or I tend to not get around to it) so I'll be going to the gym or doing the 30 Day Shred in the morning. The walking I'll do either in the morning or in the afternoon or both. 

Where - Where ever I'm at. No Excuses. 

Why - I'm tired of carrying around the extra weight. I'm tired of not ever having anything (cute) to wear. Most important, I'd like to get healthy and be around for my family. 

2. Motivating: My why for sure and the 12 week BL challenge. We will keep each other motivated.

3. Achievable: Very achievable. 

4. Rewarding: See my why above. The 12 week BL challenge does have a cash reward but losing the weight is reward enough for me.

5. Tactical: See my how above.

6. Evaluated: With my Sparkpeople account I'll be able to evaluate if it's working or not.

7. Revisable: Yes and if needed I will revise and not give up.

Day 41 - 45

Day 41

Meal 1: Banana

Meal 2: WW English Muffin, 1 egg and 1 egg white with a thin slice of ham. - 231

Meal 3: 1/2 Elephant Bar Burrito - 455

Meal 4: 2 - 90 Calorie Fiber One bar - 180

Meal 5: Chicken breast, corn and potato salad - 341

Meal 6: Rice Cake with 1 tbsp natural peanut butter - 106

Meal 7: small slice of homemade pound cake - 75

Total: 1478

Had a bit of a sweet tooth today. :)

Fitness:

Fitbit Reading

3262 Steps

3 Floors Climbed

1.49 Miles

2025 Calorie Burned

352 Active Score

Day 42

Meal 1: Whole wheat english muffin and 1 egg - 198

Meal 2: Panera Bread 1/2 Tuna sandwich and Vegetable Pesto soup - 370

Meal 3: Bunco Party Food and Sangria - Guesstimate 1300

Total: 1868

Total guess, I'm sure I went over but I'd rather say more than not enough. Had a fun night so no regrets.

Fitness:

Fitbit Reading

5105 Steps

2 Floors Climbed

2.31 Miles

2307 Calorie Burned

602 Active Score

Day 43

Meal 1: Whole wheat english muffin and 1 egg - 198

Meal 2: 2 Drumsticks, 4 crackers, 2 slices of turkey and a slice of provolone cheese.

Meal 3: Grapes - 53

Meal 4: Whole wheat pasta with a tomato sauce with sausage - 629

Meal 5: 90 Calorie Fiber One Bar - 90

Total: 1413

Fitness:

Fitbit Reading

5208 Steps

18 Floors Climbed

2.31 Miles

2297 Calorie Burned

593 Active Score

Day 44

Meal 1: Multi Grain Cheerios with Almond Milk - 140

Meal 2: 1 1/2 Skinny Bean and Quinoa Burrito (recipe coming soon) - 450

Meal 3: Skinny Bean and Quinoa Burrito - 299

Meal 4: Whole wheat bread with natural peanut butter - 171

Meal 5: 2 glasses of white wine - 170

Meal 6: 1/2 Skinny Bean and Quinoa Burrito - 150

Total: 1380

Fitness:

Fitbit Reading

1459 Steps

0 Floors Climbed

.65 Miles

1901 Calorie Burned

242 Active Score

Day 45

Meal 1: Natural peanut butter sandwich on whole wheat - 171

Meal 2: Quinoa and Black beans - 327

Meal 3: 2 Chocolate Chip Oatmeal Cookie Dough Balls - 198

Meal 4: Chicken Teriyaki with bells peppers and Quinoa - 203

Meal 5: 3 Chocolate Chip Oatmeal Cookie Dough Balls - 297

Total: 1196

Fitness:

Fitbit Reading

2339 Steps

2 Floors Climbed

1.04 Miles

1946 Calorie Burned

282 Active Score

Day 25

Today I went 400 +  calories over my 1400 limit. To make up for it I made sure I walked at least 100000 steps. After I entered my days calories and I saw that I went over my goal into the red. I did some running in place, a few jumping jacks, and butt kicks just so I would get back in the green.

not good

much better

goal zone

I'm telling you the fitbit is probably the best fitness/weight loss tool I've ever used. It shows me if I need to burn more calories. Even more important it motivates me to move more. I'll take the stairs instead of the elevator or escalator. I park furthest from the store entrance just to get some extra steps in. I go for a walk just so I can see my steps add up. 

Meal 1: 1 egg, 1 egg white (scrambled) corn tortilla, 1 tbsp salsa, 2 cups of green tea. - 161
Meal 2: banana - 105
Meal 3: 2 slices of ww bread, 2 slices of deli turkey, 1 slice of mozz. cheese, 1 tsp light mayo. - 285
Meal 4: 1/2 turkey & ham focaccia sandwich from Elephant Bar with a side salad and a skinny mango mojito - 590 + 165
Meal 5: Other half of the turkey & ham focaccia sandwich. - 510

Total: 1816 

Fitness: 30 Day Shred, level 1

Fitbit Reading
10005 steps
6 floors climbed
4.59 miles
2617 calories burned
876 active score

Weight Loss Goal - The Plan

Starting Weight 206 pounds.

First Goal Weight 175 pounds. 31 pounds to lose. Goal date Oct 6, 2012

Second Goal Weight 160 pounds. 15 pounds to lose. Goal date Dec 11, 2012

Third Goal Weight 145 pounds. 15 pounds to lose. Goal date Feb 21, 2013

61 pounds total to lose in 8 and a half months.

To determine the target dates I used this Weight Loss Target Date Calculator.

The Plan to Reach My Goal

Food & Nutrition: Zig Zag Weight Loss Plan


 Zig Zagging your calorie intake is to fool your metabolism into not knowing it's dieting.  If you eat the same number of calories each day, your metabolism adjusts for it and will slow down.

To determine the healthy amount of calories I need to consume and not to go over I used this Calorie Calculator.

you need 2546 Calories/day to maintain your weight
you need 2046 Calories/day to lose 1 lb per week
you need 1546 Calories/day to lose 2 lb per week




Zig Zag Calorie Intake Schedule

	Maintenance	Fat Loss	Extreme Fat Loss
Sunday	2301	1841	1381
Monday	1841	1473	1105
Tuesday	2761	2209	1657
Wednesday	2301	1841	1381
Thursday	2071	1657	1243
Friday	2531	2025	1519
Saturday	2301	1841	1381
*Calorie cycling provides same amount of calories per week, but 'tricks' your body by constantly changing daily calories. This helps to prevent or break plateaus. Guideline only.

To determine my zig zag calories I used this Calorie Intake Calculator.

Water

Your body needs 1 oz. of water per body weight. Plus 1 1/2 additional oz. of water for every beverage consumed containg caffeine, carbonation or alcohol.

I need to drink 108 oz of water a day. I have broken this down to 4 - 27oz cups through out the day. I've learned to try to get most of the water in earlier in the day. If I don't I tend to get up several times during my sleep to use the rest room. Sleep is important, especially while trying to lose weight. So the less I wake up the better.

As I lose the weight these numbers and calculations will change.

Fitness/Exercise

To Start
Walk Daily - 2.5 to 5 miles.
30 Day Shred (or like)- 3x a week

Sleep

7 to 9 hours