Welcome and hello to my combined diet plan combining intermittent fasting, calorie control, gentle exercise and little phycology behind dieting to help you lose weight.
Well, where do I start, my name maybe hello? I’m Jonathon little, and I have decided enough is enough.
I have put a bit of weight on, lost a little put more on I have now hit 40 years young this year 2020 slap bang in the middle of lockdown celebrating at home with a mask on yipee.
So I decided its time to do something about the excess flubber, and the only way to do it is to commit myself fully.
16/8 Intermittent Fasting
I took a look at various diet plans from the keto to meal replacement and the intermittent fasting appealed to me the most but i am combining calorie control and gentle exercise to help loose weight.
For a more in-depth article about intermittent fasting and which one i choose please click here
I decided I would document it all on my website and also create a vlog (Video log) to stick on YouTube, yeah yeah become a famous YouTuber like all the kids want to be Fingers crossed hehe.
How To Lose 2Lbs A Week
I am looking to lose 2 stone in weight, i am aiming to lose 2 lbs a day which should take me 90 days but it might be quicker it might be slower.
However long it takes I will document it hopefully around 60 days as I am planning to lose 3 lbs a week.
Anyway, enough of that rubbish lets get down to the nitty-gritty I climbed on the scales this morning been a while had to dust them off after fasting since 8 pm last night results below.
what I ate to help loose weight
As I mentioned above my current weight is 15 stone 10 pounds I thought I was over 16 stone so that a bonus at least I wanted to lose 2 stone, so I am aiming for 13 stone 10 pounds.
I am going to document it for as long as it takes for me to get to my ideal weight click here to see what plan I am following and any other info you may need.
Todays Consumption stopped calorie intake at 20:00 24/08/2020 until 12:00 25/08/2020
- 4 x black coffees
- 3 x 1/2pt water
- Eggy pasta – Egg, pasta & mayo = 550 calories
- 3 x Cups of tea white one sugar = 255 calories
- 1 x 1/2 Pint Pepsi max 2 calories
- Evening Meal – Meat pie, chips & peas 975 calories
- 1 x Chocolate mouse = 118 calories ( TREAT)
- 1 x Curlywurly 97 calories ( TREAT)
- 1 x Medium apple = 95 calories
- 1 x multi-vitamin
Total for day = 1,995 calories for the day (1,709 after exercise) see below.
Average Calories For Males And Females
The average intake should be 2,500 for males, and 2000 for women a good guide to lose weight is to reduce intake by 500 calories a day this makes a 1lb difference over a week as 1lb of body fat is 3,500 calories.
I have also used my health app on my phone its an apple phone. I’m not sure what you call it on other devices, but most smartphones have them now on the image below from today’s efforts.
As you can see, I beat my goal for today, I set myself the challenge of 5,000 steps a day, and I did 7,498 which is excellent that’s almost 2500 more.
I can then take that off my calorie count for the day I did a quick calculation and put the info in on google, and it came out at 286 calories.
I walked 3mph for 53 mins which works out at 286 so remove that off my food total which was 1,995 calories that now gives me my new total of 1,709 calories for the day not a bad start for my first day.
Nope I’m not going to run and jump in the biscuit barrel as tomorrow I might add a couple of things tomorrw.
It’s almost 8 pm, so I’m getting prepped to start it all again.
I’m having my sweet treat, last cuppa tea before I move back onto black coffee and water wish me luck and if you have any questions or want to join in let me know on the comments below.