How On Program (OP) are you? - 3 Fat Chicks on a Diet Weight Loss Community

BA99TJ · 05-08-2002, 11:57 AM

This is a GREAT new way to track how you are doing, regardless of your weight loss plan. I got it from about 4 places this week, LOL So I have no idea who to actually give credit to for coming up with it.

What you do is make a chart -- across the top write the days of the week. Down the side write the ten things you need to do to be on program PERFECTLY. Each day give yourself a check mark
when you do each of these things. At the end of the week, total up all your points. There will be 70 points possible. Your score might be something like 56/70. Convert your score to a percentage by dividing the last number into the first number -- in this example 70 into 56. In this example the answer is .80. Now move the decimal point to the right two places and you have your percentage. Here are the ten points:

1. Pay attention to serving sizes
2. East AT LEAST 5 servings of fruits and vegetables a day.
3. Eat 2 to 3 dairy servings a day or take a calcium supplement
4. Include protein-rich foods. Our body needs about half our body weight in grams of protein so eat those meat, fish, cheese, poultry, beans, seeds, nuts and other protein foods to get what you need.
5. Choose a variety of grains -- keeping as many whole grain as you can.
6. Limit alcohol, high sugar and high fat foods.
7. Drink at least 64 ounces of water a day -- or try for what a lot of us do which is half your body weight in ounces of water.
8. Exercise - at least 20 minutes a day
9. Write down what you eat, and stay within your points/calories
10. EAT ENOUGH FAT! Women need 15 to 35 grams a day to lose weight and men can have up to 45 grams. Stay away from saturated fats as much as you can.

If you get close to 80% that's about perfect. I don't think
anyone is going to be 100%, 100% of the time. That's life and reality. Give it your best shot. When you need to break a plateau -- for a couple of weeks -- go for 100%. You might be surprised what happens.

sakk · 05-08-2002, 12:39 PM

Sounds very helpful!!! Thanks for sharing Ü

Inca's Momma · 05-08-2002, 01:21 PM

Oooh that is my problem.....I have been so NOT OP it's not even funny

But I have still been exercising which is a good thing.

Kim
336/318.5/170

PNG 2 · 05-08-2002, 06:36 PM

Wow, on the fat thing, I don't really track my fat grams, I know, I should, but if zI'm losing, and still having things that taste good, I'm all for it

seriously tho, my OP is under my cals, decent food choices I do allow myself goodies, if I have the cals for it, serving sizes, drinking my water, taking my vitamin, and exercise... exercise, exercise!

BA99TJ · 05-09-2002, 09:09 AM

Day 1 - Wednesday May 8
1. serving sizes - CHECK
2. 5 Fruit/Veggies - check
3. calcium - check
4. protien - check
5. grains - nope
6. alcohol/sugar/fat - check
7. 150 oz water - nope, got about 60 oz
8. Exercise - nope, unless you count cleaning the house LOL
9. journal, stay within points - check
10. Fat - I think I was under yesterday.

SO - Day one = 60% OP

PNG 2 · 05-10-2002, 10:00 AM

I meant to do this yesterday, but you know me, flighty like a hummingbird

so now, I'll do it for 2 days...

1. Pay attention to serving sizes :-) :-)
2. East AT LEAST 5 servings of fruits and vegetables a day. :-) :-)
3. Eat 2 to 3 dairy servings a day or take a calcium supplement :-) :-)
4. Include protein-rich foods. :-) :-)

5. Choose a variety of grains -- keeping as many whole grain as you can. :-) :-(
6. Limit alcohol, high sugar and high fat foods. :-( :-(

7. Drink at least 64 ounces of water a day :-) :-)

8. Exercise - at least 20 minutes a day :-) :-)

9. Write down what you eat, and stay within your points/calories :-) :-)

10. EAT ENOUGH FAT! :-) :-)

BA99TJ · 05-10-2002, 10:12 AM

Day 2 - Thursday May 9
1. serving sizes -

2. 5 Fruit/Veggies -

3. calcium -

4. protien -

5. grains -

6. alcohol/sugar/fat -

7. 150 oz water -

60 oz
8. Exercise -

9. journal, stay within points -

10. Fat -

70% OP.. at least I'm going up!

PNG 2 · 05-11-2002, 12:05 PM

1. Pay attention to serving sizes

2. East AT LEAST 5 servings of fruits and vegetables a day.

3. Eat 2 to 3 dairy servings a day or take a calcium supplement

4. Include protein-rich foods.

5. Choose a variety of grains -- keeping as many whole grain as you can.

6. Limit alcohol, high sugar and high fat foods.

7. Drink at least a gallon

8. Exercise - at least 20 minutes a day

9. Write down what you eat, and stay within your points/calories

10. EAT ENOUGH FAT!

Couldn't use emotes yesterday, since I was doing two days