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Before you start
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Schedule a visit with your primary care
doctor to
 | Inform him of your
plans to embark on a low calorie diet |
| Request blood work to
measure baseline cholesterol |
And then when you leave,
schedule a second appointment 90 days later. |
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Obtain the
following items: |
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Digital bathroom
scales which measure fractional pounds |
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Mailing
scales to measure food quantities in ounces |
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Weekly Pill Box,
large, for vitamin supplements |
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2-Liter Plastic
Bottle or |
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2 1-Liter Bottles or 4 ½ Liter Bottles of Water |
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Composition of Food
Booklet, USDA or commercial |
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Lufra scrub brush |
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Tape measure |
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Graph Paper with
nice square boxes, optional |
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Vitamin Pills |
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Daily Supplements |
Milligrams |
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Multi-Vitamin
without Iron |
as directed |
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Vitamin C |
1,000 |
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Vitamin D |
1,000 |
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Potassium |
750 |
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Calcium with
Vitamin D |
500 |
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Sugar Free
Metamucil |
as directed |
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Chromium
Picolinate |
200 |
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Oat Bran
(optional) |
400 |
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For vitamins, I
combine GNC Women's Ultra-Mega without iron and iodine with their Women's
Ultra NourishHair supplement. |
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Measure
yourself |
Using the tape measure
and the enclosed body diagram, measure and document your body size.
The most important ones are your waist and your hip size. According to
Dr. Marie Savard,
the ratio of your waist to your hip is five times more efficient to predict
health problems than blood work. For women, the ratio should be 80%;
for men, 90%.
Use the Measurements
worksheet on the Forms page to log your current measurements as well as your
goals.
You should repeat this
process every 4-6 weeks, but no more often. You will loose inches as you
loose weight. For me, a dress size is 15 pounds. It’s
exciting to see the inches go as well as the pounds. |
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By the numbers … |
Customize your Daily Food
Intake Worksheet: delete foods you don’t eat, add the ones you do. List the best
selections first in each subsection. Retrieve nutritional values from the
back of labels or from the internet.
Print a few pages and
use one each day.
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To manually track your progress: |
Using graph paper, chart a
month’s progress using the left side to measure pounds and the bottom to
measure time. Start with your current weight and allow for a 20 pound
loss. Mark estimated clothes sizes and past checkpoints, ie. your wedding
weight, the lowest weight your spouse has known you, etc.
Enjoy passing
through the checkpoints.
Women: circle the dates of your menstrual
cycle. |
