#weight maintenance

Continuing to weigh around 198-203.

Steps are high, thanks to a new hyperfocus game: Pikmin bloom.

I also have been doing my Sit n cycle while I work. It isn't what I would call a workout but it is NEAT style activity, but it seems to help me focus.

My mom has been sick. Really sick, deathly sick at times and I am her primary caregiver. The fact that I am not acting out is fantastic.

She is doing better now but I am still tired and I just had a 3 day weekend.

I miss supernatural being on Netflix.

I struggle with electronics and have trouble getting things set up. I lost my office (it broke) tv years ago at this point. I have a new one and it is still in the box. My office tablet stopped working around the time my hoopla app stopped working which coincided with the onset of one of the worst depressions of my life.

That seemingly ended but I am still struggling with managing everything.

Black Tea or smoothies when hungry.

20 min workout a day + 10k steps is enough to lose or maintain weight.

Eat at least 40 grams of protein per meal (2 meals a day)

Intermittent fasting. 16hr fasting 8hr eating window when eating 2 meals a day.

One meal per day eat for an 1hr.

Don't eat snacks until after the protein goal is met.

Cotton candy grapes (frozen) for a sweet snack.

Freeze sparkling water for a low calorie snack.

Gum and lollipops will keep your mouth preoccupied if needed.

High volume low calorie snacks only.

When buying non meat check protein content must be: 1 gram protein per 12.5 calories. Or 1 gram protein per 10 calories.

Minimize food noise.

Get MORE SLEEP when losing weight or cutting.

Ayyy Today I was not into this but I did it anyway. I think you can see my enthusiasm dropped significantly by round 3 😂

Eat Healthy, Be Healthy, the new book by Zahra Soltanian which includes tips on maintaining or losing weight and 23 low calorie nutritious recipes. Read on google books/play:

https://books.google.co.nz/books?id=SOD4DwAAQBAJ

For paperback and Kindle go to: 

Interesting article about weight maintenance in the link.

Some helpful Tips 

1.  See a doctor before starting any new diet or exercise program.  

2.  Follow your diet plan and keep a food journal/tracker.

3.  The first week is the hardest.

4.  You should weight yourself before embarking on a diet just so you know how much you weight you need to lose.  Don’t weight yourself every morning , noon and night.  Watch your body and not your scale and you will notice a difference without worrying about the pounds.  Weigh yourself once a week, make sure it is in the morning about ten minutes after you get up and before you drink anything and weight yourself naked.  

5.  Get a good night sleep.

6.  Weigh and measure your food for a short period of time so you can actually see and know what a serving size looks like.

7.  Learn control!  

8.  Make sure you are well fed by being well nourished.  Eat smart!  Eat healthy.

9.  Drink WATER!

10.  Don’t eat and watch TV, read, scroll through your phone, computer.  Don’t answer emails and take phone calls while eating.  

11.  Serve your meals on attractive salad plates or small dinner plates.  Set a pretty table.  Sit down at the table and really enjoy your meals.  No more food on the run and stay the hell away from fastfood places!

12.  Try to develop your own little tricks to lessen your intake of certain foods.  For example:  the salad fork trick or chew your food longer.

13.  Don’t eat after 8 o’clock at night.

14.  Learn new chicken and fish recipes.  

15.  Try participating in Meatless Monday and try a new vegetarian recipe.

16.  Ask your doctor about multivitamins and calcium supplements while you are dieting.

17.  Avoid can products.  

18.  If you find you need extra nourishment while dieting during the day eat an apple, orange, a teaspoon of peanut butter.  

19.  Don’t salt your food.