GoalOnederLand's Journal, 06 September 2018

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Time to reset a goal after maintain-ish for a few months. My new goal weight is 166 lbs., meaning I have 41 pounds to lose.

I am 5'11''. At my height and weight, my current BMI is 29, at the high end of overweight but not yet in the obese range (of BMI =/> 30).

At 166 lbs, my BMI will be between 23 and 24, at the high end of normal and no longer classified as overweight.

I am going to rely on nutrition, not exercise, to lose weight. I am resetting my macro intake to the following values:

[[Values used: 9/6/2018

Protein Grams: 175
Fat Grams: 85
Carb Grams: 175
Fiber Grams: 30-40

When they’re added up you get a total of 2165 calories. --source: iifym.com, with some modifications for activity]]

I will follow some goal-setting techniques I used in my prior, successful weight-loss efforts. Namely, I want to use the SMART goal method.

Specific: I will stick to a macro plan of 85/175/175 fat/carb/protein, for 2165 calories per day.

I will plan in advance the meals I eat each day. This means the day before for September 7, 8, 9. During the evening on Sunday, September 9th, I will create a meal plan for the entire following week.

Meal planning in advance is the key to making this a habit and reducing the effort/willpower necessary to implement this plan.

Measurable: This method is inherently quantifiable, using google sheets.

Attainable: I know this goal is attainable because I have done it before with great success.

Relevant: Losing weight is part of my overall goal of being healthier and more active. I want to reduce stress on my joints for exercise (mostly walking, day-hiking, and backpacking) and I very much want to reduce my risk for Western/lifestyle illnesses like high blood pressure and diabetes.

Time-bound: I will follow this plan for the entire month of September, then re-evaluate my progress on September 30th. I will not weigh myself before then.

The challenge: My life is not settled right now. I will often be traveling or staying with friends and relatives. I need to create at least 12 meal and 4 daily templates with "convenience" foods that will fit these macros. I must avoid the traps of eating out or eating what those around me or eating.

One day or day one. The choice is yours.