MW: 193.8 (oop)
L: none
Cals: --
S: none
Cals:--
D: shrimp chips
Cals: 230
9:00: lean cuisine mac&cheese, 1/3 cookies n' cream ice cream
Cals: 375
Total: 785 + ~30-60 862.5 + ~30-60/800
Exercise: walking
Extra: craving substitute- apple (80), pudding (100)
pb & peanuts (very minimal ~30-60 cals)Week Goal: 190 lbs
Month Goal: 186 lbs
Overall Goal: 114 lbs
cw: 193.8 lbs
gw: 180 lbs
As calculated from June 16, 2023.
You said that you are a woman and plan to have a daily caloric intake of 800 calories.
A healthy weight range for you according to Body Mass Index charts (for adults) is: 120.55 to 161.38 pounds.
The table shows what you should weigh on a particular date. Calories Used are the calories needed to maintain that weight. Your Calorie Deficit shows the difference between calories needed to maintain the listed weight and that of your set caloric intake.
Not quite the result you want? I guess you'll have to adjust your daily caloric intake or exercise more. Try it again with different values.
| Day | Weight | Calories Used | Your Calorie Deficit |
| 06/23/2023 | 190.69 | 2601.01 | 1801.01 |
| 06/30/2023 | 187.11 | 2575.81 | 1775.81 |
| 07/07/2023 | 183.58 | 2550.96 | 1750.96 |
| 07/14/2023 | 180.1 | 2526.46 | 1726.46 |
| Day | Weight | Calories Used | Your Calorie Deficit |
| 06/23/2023 | 190.69 | 2601.01 | 1801.01 |
| 06/30/2023 | 187.11 | 2575.81 | 1775.81 |
| 07/07/2023 | 183.58 | 2550.96 | 1750.96 |
| 07/14/2023 | 180.1 | 2526.46 | 1726.46 |
| 07/21/2023 | 176.67 | 2502.31 | 1702.31 |
| 07/28/2023 | 173.28 | 2478.49 | 1678.49 |
| 08/04/2023 | 169.95 | 2455 | 1655 |
| 08/11/2023 | 166.66 | 2431.84 | 1631.84 |
| 08/18/2023 | 163.41 | 2409.01 | 1609.01 |
| 08/25/2023 | 160.21 | 2386.5 | 1586.5 |
| 09/01/2023 | 157.06 | 2364.3 | 1564.3 |
| 09/08/2023 | 153.95 | 2342.41 | 1542.41 |
| 09/15/2023 | 150.88 | 2320.83 | 1520.83 |
| 09/22/2023 | 147.86 | 2299.55 | 1499.55 |
| 09/29/2023 | 144.88 | 2278.57 | 1478.57 |
| 10/06/2023 | 141.94 | 2257.88 | 1457.88 |
| 10/13/2023 | 139.04 | 2237.48 | 1437.48 |
| 10/20/2023 | 136.18 | 2217.37 | 1417.37 |
| 10/27/2023 | 133.37 | 2197.54 | 1397.54 |
| 11/03/2023 | 130.59 | 2177.98 | 1377.98 |
| 11/10/2023 | 127.85 | 2158.7 | 1358.7 |
| 11/17/2023 | 125.15 | 2139.69 | 1339.69 |
| 11/24/2023 | 122.48 | 2120.94 | 1320.94 |
| 12/01/2023 | 119.86 | 2102.46 | 1302.46 |
| 12/08/2023 | 117.27 | 2084.24 | 1284.24 |
| 12/15/2023 | 114.72 | 2066.27 | 1266.27 |
| 12/22/2023 | 112.2 | 2048.55 | 1248.55 |
| 12/29/2023 | 109.72 | 2031.08 | 1231.08 |
| 01/05/2024 | 107.27 | 2013.85 | 1213.85 |
| 01/12/2024 | 104.86 | 1996.87 | 1196.87 |
- prepare small to moderate portion of desired food
- have paper towel, paper bag, bag, or other
- ALWAYS drink water alongside session
- keep acv lemon water in mind when having session. drink frequently but not too much
- recommended to have safe food (ex. apple) after c/s session. varies based on diet
- keep food in front of mouth while chewing (u already do that) don't chew for too long to avoid strain
- jaw massages and exercises after session
- brush teeth for the second time at the end of the day
MW: ??
L: 2 strips of bacon, apple
Cals: 250
S:--
Cals:
D:--
Cals:
Total: ~900/1,400
Exercise:
Extra: 1 1/2 gum, cereal, chicken drumstick, ice cream
c/s: 2 taquitos, tortilla chips, small serving of cookies n cream ice cream
Week Goal: 190-195
Month Goal: 188
Overall Goal: 114
with or without vyvanse:
(UTILIZING FAILURE-VISUALIZATION)
- chew and spit every craving, make c/s a habit to replace overeating
- eat keto for 3 days then try to fast
- aha fasting prep
- 7 leaves and vyvanse everyday
Vyvanse Diet Plan
- eating even while appetite is suppressed
- healthy meals, no junk (for 2 weeks) minimize processed foods
- small meals for first few hours of day (200-300 cal) regular meals for latter half (400 cal)
-1400-1500 calories (can go down to 1200 or even 800 if u want to, but be careful)
- possible implementation 100 cal every hour method as well
- to 7 leaves every 3rd day: no food for 6 hours w/o vyvanse and then vyvanse for the evening(w/ planned meals)
- lots of water + meditation
- consistent exercise! (gym membership?)
aim: build the habit of not overeating so much and eating too much junk while using vyvanse as a crutch to exercise it, instead of simply not eating on vyvanse. 14 day plan for steady weight loss to decrease appetite and change habits.
Visualizing Failure
- (done in combination w/ Discomfort Training)
- can also use w/ Vyvanse Diet Plan
- make a short term diet plan/goal
- visualize failing it 4x a day
- use fear and motivation to stick to diet plan
aim: increase self-control and awareness for consequences of overeating and not following meal plan
Discomfort Training
- (done in combination w/ Visualizing Failure)
~multiple tactics~
- first: discomfort train any time you remember during the day; sit in position u don't like, watch videos and read pages you've been putting, immediately get up and do something without procrastination, look up extra tactics online
- second: discomfort train by first going to 7 leaves all day, and going multiple hours without eating. the act of leaving the house and staying outside of my comfort zone as well as forcing myself to experience cravings in all their entirety is discomfort training
- when cravings hit, learn to sit w/ the feeling and be fine with it. think abt how it's okay to not give into craving and how giving in leads to weight gain and keeps you from ur goals. even when ur brain is resistant to thinking abt that, doesn't want to/doesn't care and tries to tell you it won't work and simply wants to wallow in misery from not stuffing it's face, do it anyway.
MW: x
L:--
Cals:
S:--
Cals:
D: 1/2 cup cottage cheese, yogurt, 20 grapes
Cals: 220
9:00: chicken, smaaall portion of rice, lettuce
Cal: ~400
Total: ~1,260-1,335/800
Exercise: walking (6,948 steps)
Extra: caprisun (70), 3 cookies (or 2 idk)
ice cream (115), hot pocket (230)
Week Goal:
Month Goal:
Overall Goal: 114
