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Have reached 304 lbs, one of my highest weights ever, after gaining a further 10 lbs on an extended visit home to the UK. Not surprisingly, feeling very uncomfortable, stressed, and in pain from knees, ankles and hips. Valentine's Day today, so this is my love-letter to myself.
Let's lose some *serious* weight, using techniques that have helped before.
1. FASTING: 16:8 (eating window 12-8 pm).
2. DRINKS: Zero alcohol and no soda. Replace with 8 cups water/herbal tea p.d.
3. PROTEIN: 30%+ daily (meat/fish, eggs/dairy, beans, shakes). ***Reconsidering these sources.***
4. CARBS: Vegetables and whole grains, to reduce refined carbs.
5. EXERCISE: Minimum 30-minute daily walk, till more is manageable.
Will update and review monthly.
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304.0 lb
Lost so far: 4.0 lb.
Still to go: 54.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 14 February 2022:
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1417 kcal
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Fat: 56.23g | Prot: 114.11g | Carb: 107.12g.
Breakfast: Great Value Whole Milk, Twinings Chai Tea, A.1. Steak Sauces And Marinades A1 Steak Sauce, Whole Wheat Bread, Boiled Egg, Philadelphia Original Cream Cheese Spread. Lunch: Market Sandwich Chicken Caesar Wrap. Dinner: Skinless Chicken Breast, Philadelphia Original Cream Cheese Spread, Aunt Nellie's Sweet & Sour Red Cabbage, Cooked Broccoli (from Fresh). Snacks/Other: Twinings Chai Tea. more...
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3738 kcal
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Activities & Exercise:
Desk Work - 2 hours, Cooking - 30 minutes, Grocery Shopping - 20 minutes, Driving - 45 minutes, Resting - 12 hours and 25 minutes, Sleeping - 8 hours. more...
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gaining 0.9 lb a week
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