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Weight-Loss Plan - Part I

By Sam Obsession —

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"
Failure to plan.........is planning to fail
"
              - Benjamin Franklin

With this quote in mind, it would behoove me to have a weight-loss plan so these goals are SMART.

Well, as everyone knows, losing weight naturally really boils down into a simple calculation:

Calories Consumed - Calories Burned = Output

If the output is negative, weight loss will occur; if a positive number, weight gain will occur.

Actions Within My Control

The only way to control the output is by controlling my calorie consumption and my activity level.

Calorie Consumption Prior To Weight-Loss Plan

Breakfast

I've never really been a heavy eater; I don't even remember the last time I ate breakfast.

It started as an intermittent fasting (a lifestyle activity in which calorie consumption is restricted to only a few contiguous hours of the day) when I went through my weight loss ten years ago.

It was very easy for me to skip breakfast because that is one less activity to complete (i.e. worry about) in the mornings.

Of course, I do occasionally eat in the morning if I

  • succumbed to a delicious aroma
  • was out with family/friends and got tempted or decided to blend in
  • was (really) hungry

I do, however, indulge in coffee/tea almost every morning (who doesn't?). I typically prepare my own coffee from home because I have a penchant for sweet coffee.

Simply referenced another way, I like drinking creamer & milk with a little bit of coffee in it.
And here's the brand of creamer I use.
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This baby is soo rich and delicious I typically go through a 64 fl oz bottle in less than two weeks (typicallly about 5 - 6 coffee cups)!

Lunch

I also don't usually eat lunch unless I'm out & about, in which case, I will default to a hamburger, large fries, and large soda.

I may also make a hamburger with beef patty and bacon or a hamburger with scrambled eggs.

Dinner

Dinner is a must and I can tell you that this is when I consume the most calories.

My typical rationale is that since I didn't eat breakfast and a little lunch (nothing little about it!), I need to have a heavy dinner.

Big bowls/plates with big portions are a must.

Post-Dinner Snack

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If I stay late after dinner (which I typically do), I end up having a snack.

It could be another portion of dinner (if it's still available and yummy), fruits, nuts, chips, or anything available. Sweet? Salty? It doesn't matter.

How The Heck Did I Regain My Weight?

Reviewing my calorie consumption routine now, I can see why it's very easy to pack on the pounds.......which I did!

Although I wasn't having breakfast, I was having creamer, milk, and coffee.

Let's do the calorie calculation

  • 1 cup of a whole milk has 152 calories
  • 1 tablespoon of the International Delight creamer has 35 calories; 16 tablespoons = 1 cup
  • Calories in coffee is negligible

My morning coffee typically has

  • 1 and half cups of whole milk; that's about 228 calories
  • About one (or 1 and half) cups of creamer; that's between 560 - 840 calories.

So, while thinking I was having an intermittent fasting every morning, I was actually consuming about 800 - 1,100 calories in the mornings!

Double yikes!!!

That is already half of the recommended daily calorie intake for an adult in the US

Conclusion

This post has become longer than I anticipated; so, I'll take a break here.

You can read the concluding part here.