4 Pounds Down! My Comprehensive Weight Loss Plan

[@sherylsankey1793]

I plan and prep my 3 meals a day using the same bowl sizes making sure that I prep enough food to feel full but not stuffed and never hungry. I do not eat any snacks in between meals or any unplanned and unprepared meals. I batch cook for the week twice a week. I use 1/2 cup to full cup measures and bowl sizes as my form of measure. I am following Chris Bummer’s approach. Because I have a brain that seeks to overeat and eat when feeling anxious or emotional triggers, stress, etc., I have found that making my food choices and decisions AFTER I have eaten and I am full and satisfied, that this is the perfect time to plan and prepare my meal or meals for the next day. And I don’t work. But I realize for me, that by preparing my three meals (just need to be zapped in the microwave the next day) ahead of time, when I am hungry for another meal, I just grab it from the fridge and in a matter of minutes my meal is ready to eat. No food decisions when I am at my most vulnerable. And no worries about overeating by having seconds. OMG - such a game changer. Working on my head is key to keeping me on point as well as having real people I can share my worries and concerns with also helps to talk me off the food ledge. I am in maintenance but my journey is on going for the rest of my life. At any moment, I know I may slip. Yes, I am, too, battling perfectionism and going between the food controller and the food indulger parts of me. Yes, prayer, meditation and what I call God diarying keeps me centered or gets me centered when I feel vulnerable.

[@ginad3655]

I think weighing in with what is going on with your life and the advice and motivation you offer is so much more useful and helpful than knowing what the scale may show... I look forward to your videos whenever you post them :)

[@patwhite8741]

Oh, so glad to see you. A great start to 2021!

[@ivylovesrunning]

I think that's a great decision to be kinder to yourself about when to weigh. The Wednesday/Thursday video will be welcomed.

[@fancynancyize]

Happy New Year Heather! I look forward to your videos every week and find them motivating...whether you weigh in or not.

[@emills767]

"Limits how many times a day I have to make a good decision" WONDERFUL ADVICE! Thank you

[@billieread2116]

Nice talk. Good points. I do a daily checklist too. I love seeing things checked off.

[@lindaw2652]

I'm starting again today. I appreciate your input. Working on routines and developing momentum. Thank you. Love you. I mean it. 4-8-22 Warm 62, expecting cold week ahead 40s and some much needed rain in UT. As Sheryl says below, utilize bowl size. Fewer momentary decisions sounds promising.

[@kimmcdonald5000]

Thank you for sharing. You are beautiful. I am working on not drinking. I used it as an excuse to deal with my chronic physical pain, even though it makes my body inflamed in a bad way the day after. I am working on wfpb no processed. I am basically working on self love. You inspire me. I look forward to your posts. God bless.

[@judyosborne]

Congratulations on your weight loss! I like your philosophy and outlook on life. Good for you! Way to go girl!!

[@carlamhaight]

Glad to hear you are back on track. I think Dr. Lyle recommended weighing once a month. I was weighing every day and have weaned myself from that. I like "I want to make progress and to do my best". Anyway, take care.

[@xineheveron9277]

I have great admiration for planning out your food the day before! I'm so grateful to get to get quality HeatherTime every week.

[@sherbertandjc]

Congratulations on the weight loss. Great job! Happy New Year! Needing to start planning my meals and meals shopping list better. The struggle is real. ❤

[@maureenjiggens8755]

So glad to hear your a fellow Christian, I do Bible in a year with Charles Stanley, so yes we need our daily worship and devotional. And like you I do my daily gratitude to God for blessing me. Prayer 🙏 and Bible study are essential in my life too. I am new to the vegan way of life, I’m starting the 30 day programme with Chef AJ on Monday the 11th of January. I liv win the UK and I’m 74 years old, I’m never too old to learn ☺️☺️

[@maureenjiggens8755]

Meant I live in

[@yentavegan8823]

I am inspired by your example. For me, refraining from eating/ wearing animals feel like a testament to the Glory of G-d.

[@realtorpaysyou3143]

@@maureenjiggens8755 hi what part of the uk ? How are things in England? I was born in Hertfordshire

[@maureenjiggens8755]

@@realtorpaysyou3143 Hi I’m originally from Cornwall, but moved to Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿 7yrs ago to be nearer my daughter after my husband passed away

[@realtorpaysyou3143]

@@maureenjiggens8755 oh wow Cornwall is lovely isn’t it? I visited there once and had a mini holiday there with my elder sister who took me as a young teen. I am thinking of moving back to the nicest place in the uk. How lovely your near your daughter now and I am so sorry of the passing of your husband. I assume your daughter is happily married I do pray so! I love God and Charles Stanley too along with Chuck Missler and Jacob Prasch ❤️

[@laurieanne9712]

YaY! Thank you for this encouragement!

[@LoveBeyondStars]

I also have a food addict's brain. But all my life I avoided salt. It just never appealed to me. I got it in processed foods but I never, ever added it in cooking or at the table. But as my food choices got more real/less processed, I noticed that I was having "heart" problems when I would go to lie down at night. My heart thumped like crazy. My bp is in the normal range and my pulse rate tends to be on the low side. Eventually I had to add in a small (very) amount of salt to get past the thumping heart issue. I'm not virtuous, in fact I'm annoyed about it, but c'est la vie. You do what you need to.

[@Laineyslife]

Yay! Great loss. I’m still trying to find the best day to weigh in. I was doing once a month but I might go back to once a week.

[@lisaml7411]

Love you, Heather!

[@Ann-xp9np]

I adore you! I love listening to you and it has helped me to be encouraged in my own journey.

[@shereemoon]

LIKE the plan! “Working the plan” & setting aside frequent weighing is what is working for me right now.

[@catherinebell122]

Cheers to a happy, peaceful, productive 2021👏🏻❤️

[@pattypop52]

hey hon, you always give WONDERFUL ADVICE! .Take care & be safe 👍💪🙏❌⭕

[@lunis471]

Wonderful start for the New Year just great All the best and thanks for the update. I love all the wrong food but it's okay I try my best 🤣

[@veganangel68]

I have many of your same challenges Heather. My gift to myself is to begin working with a WFPB SOS free diet coach. I will be starting an 8 week program next week.

[@carolthomson8565]

Well done Heather x

[@marycorbett1744]

I have similar habits. Time with God in the a.m. then exercise. I appreciate that you are pressing on. I get discouraged by my slow progress and when I mess up. As someone wise said success is to "fall done 8 times and get up 9". Thx for sharing.

[@maevandorpe6617]

Lost weight in 2019 put half back on in 2020 now starting back to what I know works for me.

[@paulawhite8674]

That is smart to not self hate with medical stuff.

[@emills767]

Do you use miso? I have a really hard time not eating salt.

[@Laineyslife]

I am back on three meals a day so I don’t feel as bloated.

[@paulawhite8674]

Hey just was missing you!

[@veganangel68]

I love your words on veganism

[@Laineyslife]

I cannot do sugar and flour either it’s the devil 😡.

[@jennylynntozier2271]

I can't breathe either at 330 lbs 😧

[@sandyallen1488]

❤️

[@TerriMaresCrochet]

I called you last week to wish you a happy birthday, merry Christmas, and happy new year. Call me sometime when you get a chance.

[@jessicawanjelik514]

Regards from Germany 🇩🇪 I like your videos!!!You mentioned bible-studies. Are you a baptist?I thought about what Jesus said, that we do not live from bread 🥖 only. But please be careful with yoga 🧘‍♀️ it is not from God!!!