My Personal Diet Plan - This Time Around

So, this is what I'm trying, we'll see how it goes. I've done this before and had success - the trick is staying on the plan and not giving up or losing interest.

Sunday through Friday - 1200 calories per day
Saturday - whatever I want (within reason)

So at my current weight I burn about 3400 calories per day before exercising (check out the ScaleWars calories per day calculator to find out how many calories you burn every day). If I eat 1200 calories, then that comes out to about a 2200 calorie deficit per day. In six says that's 13,200 calories, or about 3.8 pounds. As long as I don't go too crazy on Saturdays I should have a nice constant loss of three pounds or so per week.

Before you start in on me, I realize that I'll have better success if I ate properly for seven days, but I know myself. I would snap pretty quickly. I'm not on the Biggest Loser, I don't have all day every day to work out and focus exclusively on weight loss. I'm a father, a husband, an employee, and a very active member of my church. I have a lot on my plate and I need to fit my weight loss into my life, not make my life about weight loss. So, a day a week where I can blow off some steam and relax my diet will make it more manageable, and keep me on the program much longer.

I did this a year or so ago and lost about fifty pounds in a few months in a weight loss challenge, so I know it can work. I lost between 0.75% and 2% of my body mass per week, depending on how much I was exercising.

As for exercise, I'm pretty heavy right now, so eating less will cause some satisfying weight loss. I do have a bowflex style weight system in my office, as well as a treadmill and a sauna. Last week I didn't exercise at all. This coming week I'll work in the treadmill a few times and see how that goes.

Anyway, I'll report in through the week on how it's going.


Apr 26th 2014
Good for you for wanting to get back on track. I think it's a great idea to have a day once a week where you don't have to worry about calorie intake. It doesn't mean you have to go out of your way to load up on calories, it just means you have a day to not THINK about calories, which can get tiring. I always like to modify my eating habits before I start incorporating exercise because I find it harder to control my food intake when I'm working out. I think exercise is really important for toning and overall health, but I think that what/how much you eat contributes far more to weight loss. That's been my experience anyway.

I wish you lots of luck as you continue on in your journey. Thanks for sharing your journal. I find your entries very motivating. Perhaps one day soon I'll be ready to challenge you to a Scale War!!
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