I've been thinking a lot about how I am going to lose this weight and why. Something I've spent three years doing here except for one thing. I've never evaluated a diet plan and how it meets my needs. I need to lose weight, this is a fact.

I know that I need: rules, accountability and flexibility in a program in order for it to work. Having a list of foods that are always off-limits no matter what does not work for me, nor does counting points or calories. I know what foods make me feel bad and what gives me energy, I know what is too much and what is enough. I know how to lose weight, but I always play the game and get on board with anything that is put in front of me. But what if I make my own rules?

This is what I came up with:

Rules, Flexibility, Consistency and Accountability.

High Energy Food that is non-addictive:

Meat: chicken, beef, seafood, pork

Vegetables: All except potatoes

Grains: 100% whole grain pasta, bread and crackers, oatmeal

Beans: All beans and legumes

Fat: olive oil or nut oils

Dairy: Eggs, 1 serving of milk or cheese daily

Nuts: unsalted walnuts or almonds

fruit: 1-2 servings

Low Energy Food:

Refined sugar, flour, starchy, processed carbs or empty calories.

Flexible day: One day a week of my choosing for eating favorite meals out etc. In order to enjoy this day I must exercise at least 45 minutes.

Basic rules: Eat high energy foods majority of the time, in the amount of satisfaction. Follow guidelines when eating out unless if is a flexible day of eating. No calorie counting is required, but keeping a food journal is for record keeping. I must weigh in once a week and subtract amount lost from total weight loss goal tally (goal: 145 lbs lost)

Flexible exception:If you choose to eat a low energy food item in moderation IE: one cookie, one serving of potatoes, one white flour roll etc. Add 30 minutes of cardio to the day for each serving consumed.

Exercise plan:

6 days a week of at least 45 minutes of cardio. One day for rest is permitted except for flexible eating day. 1-2 days of strength training.