After a frustrating stream of weight fluctuations, I couldn’t be prouder of my personal training client’s new plan to lose 20 lbs for good! This is a great template for anyone serious about long-term weight loss.

WEIGHT LOSS MILESTONES

-Get Down to 187 Pounds on my Home Scale by 7/1/2019
-Get Down to 181 Pounds on my Home Scale by 8/1/2019
-Get Down to 176 Pounds on my Home Scale by 8/31/2019
-Get Down to 171 Pounds on my Home Scale by 10/15/2019

Personal Trainer Wisdom: Losing 1-2 lbs per week is the most sustainable way to achieve weight loss. Matt is taking a realistic, achievable approach to reaching his ultimate goal. Setting milestones is a great way to carry this out at a micro level. While the actual results may vary slightly depending on unexpected factors, Matt has set the intent. Since most people seek to change life every 3-4 weeks, the dates are appropriate.

WEIGHT LOSS APPROACH PHASE 1

Personal Trainer Wisdom: As a human scientist, I am constantly testing the body’s sensitivity to food and movement. When developing a weight loss plan, the same approach applies. Matt has created guidelines below based on his true physical needs and the principles of cleaning eating for optimal health (the weight loss is just a result). While each line seems strict, it is adaptable. Most important, it sets the intent once again. All choices will extend from this list. This approach is a stark contrast from the most common effort of extending choices from one’s wants instead (which doesn’t necessarily reflect a person’s needs and most likely leads to faulty guesses with unsuccessful, long-term results).

Foods Ill Eliminate Until I Reach my Goals

• Eliminate BREAD, PROCESSED STARCHES, CHIPS, PRETZELS, ALL SALTY SNACKS, and ALL BAKED SWEET GOODS
• Eliminate STARCHY VEGETABLES (Potatoes, Rice, etc.)
• Eliminate 80%+ of DAIRY PRODUCTS
• Eliminate Specifically: PIZZA, FRENCH FRIES, CHINESE FOOD, ITALIAN SANDWICHES, BURGERS WITH BUNS, WENDY’S, and Other FAST FOOD
• Eliminate Fried Foods like Chicken Fingers, Fried Chicken, Fried Appetizers, Fatty Foods: Bacon, Chicken Wings, etc.
• Eliminate Energy Bars of All Kinds (Except in Super Emergencies/Damage Control)
• Eliminate All BEER, and any Indulgent, High-Cal Booze Drinks
• All NUTS Except Pistachios in Shell, Counting When I Eat
• Popcorn in Emergencies
• BBQ Sauce on Meat
• Cereal
• Candy
• Peanut Butter

Foods Ill Keep in my Diet but May Eventually Eliminate for Clean Eating

• Diet Coke – try to limit to 24 oz a day, MAX
• Splenda – Do not use willy nilly
• Diet Soft Drink Squirts
• Turkey Jerky & Beef Jerky
• “Lean” Mixed Drinks & Wine – Always Attempt Moderation. Only get drunk “if necessary”
• Arctic Zero Ice Cream (the Extreme Low-Cal Ice Cream) – 1 Pint, 2-3x per week max
• Sugar-Free Creamer for Coffee, in moderation

At-Home “Yes” List

• My Smoothies w/ Almond Milk, Pea Protein Powder, Frozen Fruit, Spinach, Carrots, Bananas, Flax Seeds
• Fruit of All Kinds
• Powdered Peanut Butter in Moderation
• All Raw Vegetables
• Non-Starchy Cooked Vegetables
• Chicken, Shrimp, Jerky
• Dry Soaked Cooked Beans
• Edamame
• Pistachios with Shells

Partying, Dining Out, etc.

• I will drink Canned Seltzer Alcohol Drinks like Truly, Spiked Seltzer, Aqua Fierte
• I will drink Rum or Vodka + Club Soda or Sometimes Diet Coke
• I will have NO BEER EVER, NO BEER, NO BEER, NO BEER
• I will NOT eat any heavy, junk foods after drinking
• I will eat the best option on the menu when I dine with my girlfriend
• I will eat in great moderation when there are no good choices
• I will eat SLOWLY and MINDFULLY
• I will NOT eat bread that comes out beforehand
• I will NOT eat Chips & Salsa that comes out beforehand

Photo Credit:
Love One Today .com: What guidelines will you set to lose weight?

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