Weight Loss Overview

smoothie  This is an overview of what I am doing to lose weight.  It’s a very simple program.

Breakfast:

*I have a 180 shake.  Usually I add a serving of fruit to make a smoothie.

*I take a 180 Metabolic Boost multivitamin.

Lunch:

*I have a 180 shake OR my main meal of the day.

*I take a 180 Metabolic Boost multivitamin.

Dinner:

*I have my main meal of the day OR my second 180 shake.

*I take a 180 Metabolic Boost multivitamin.

In between meals:

*I drink lots of purified water.  The formula is your weight in pounds x 1/2 = the number of ounces per day you need to drink (for example, if you weigh 100 pounds you need to drink 50 ounces of water per day).

*I have 1 or 2 cups of 180 Energy Tea, usually cold, but you can drink it hot if you like.

*I have a 180 snack bar.

*I have whatever extra food choices my calorie level recommends.

*I have “free” veggies, as much as I want.

What food do I eat and how much can I have?

I follow the recommendations on my 180 Success Guide for my daily calorie intake, as well as my protein, carb, and fat ratio.  These recommendations are based on my current weight, my desired weight, my activity level, as well as some other details, and are designed to keep me out of Famine Response, keep my metabolism up and maintain muscle mass.

To clarify.  Have 2 shakes plus 1 snack bar per day PLUS your recommended food servings.  The total calorie allotment per day includes the shakes, the bar plus all your food/drink.

What is a serving size?  Here are some examples of 1 serving (approximately).

Protein:  1 oz lean meat/poultry/fish; 1 egg; 3 egg whites; 1 oz cheese; 1 tbsp peanut butter; 1/2 cup cottage cheese.

Carbohydrate or starch:  1/2 cup whole grain cereal, lentils, oats, whole wheat pasta; 1/3 cup brown rice, bulgur; 1 slice whole wheat bread; small multigrain bagel; 6″ tortilla; 5-6 crackers, rye crisps; 3 cups low-fat popcorn; 1/2 cup corn, pea, yams; 1 small baked potato.

Vegetable:  1 cup most veggies.  See list below for “free” veggies.

Fruit:  1 medium apple, peach; 15 grapes; 1/2 grapefruit; 1/2 cup unsweetened apple sauce; 1/2 cup fresh juice; 1 cup berries.

Fat:  1/8th of an avocado; 1 tbsp nuts; 1 tsp olive oil salad dressing

Recommendation:  You should measure your serving sizes for the first week.  You’ll probably be surprised (maybe even shocked) at your current habits and/or what most people believe to be an average or normal serving size.  This is a very eye-opening experience.

“Free” foods:  Enjoy when hungry and/or in your salad.

Asparagus, beets, broccoli, cabbage, carrots, cauliflower, celery, celery root, chili pepper, cucumber, dandelion, endive, garlic, green beans, lettuce, onions, radishes, spinach, turnips, zucchini, apples, cranberries, grapefruit, lemon, lime, mango, orange, papaya, pineapple, raspberry, strawberry, tangerine.

Important:  This means fresh, raw, preferably organic, vegetables or fruit!  No adding sugar, butter, sauce, ice cream and no apple pie!  And of course, keep portions reasonable.

Come join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

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