My Health Plan

Back in 2003 I lost 46lbs. and have kept it off using the following plan. This type of diet has become known at a volumetric diet where you maximize high fiber as well as continue to eat sizable portions of non-high calorie foods.

Exercise Schedule

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
75-90 minute walk		60 minute cardiovascular 60 minute upper-body		60 minute cardiovascular 60 minute lower-body		120 minute trail run or bike ride

Typical Meal Plan

Breakfast Whole wheat English muffin Large bowl (2cups) of raisin bran in 2% milk	For Breakfast I have gone for high fiber. And slow burning carbs.
Lunch Bag of carrots (12 pieces) Peanut butter and jelly, whole wheat bread sandwich One whole fruit item (banana, apple, grapes, etc.) Snack Almonds, another fruit, reduced fat Ritz crackers, or baked pretzels.	For Lunch I avoided chips and substituted carrots.
Supper Large garden salad (green leaf lettuce, mushrooms, tomato, carrots, radishes, onion, zucchini, red pepper) light olive oil vinaigrette. Medium serving of some low fat main course (pasta, hamburger, stuffed pepper, burrito) Desert Whole Fruit Sorbet	For Supper I went big on the salad and small on the main dish. I also switched from beer to Red Wine for alcohol.