Weight fluctuation either up or down can be an indicator of depression, especially when there is no specific diet accompanying the weight gain or the weight loss. I have noticed weight fluctuation as a factor when checking out different depression tests online which I want to make available. It made me wonder if my life long preoccupation with weight loss and weight gain is related to depression or not.
Whatever the case might be, I am into day four of this experiment to see if I can halve my body fat percentage and take off 25 pounds in the span of six weeks. At this point, I have no complaints, I was 201.9 this morning which is down from 211.4 when I began, but the rate of loss as expected was just about half a pound from yesterday, so it has slowed down quite a bit which is fine.
The main principles that I have been following are to have ideally six meals a day and to do strength training and cardio as well.
Here are the six meals that I am going to shoot for today and for most days, they are going to be very similar so that I do not have to think too much about it. Who needs more stress?
Breakfast: Half of a grapefruit. Whole grain rye wrap with scrambled eggs of 1 whole egg and 3 whites mixed with a tablespoon of flax. Tomato, onion and spinach and 4 slices of turkey added into the wrap. Drink with 16 oz glass of water.
Drink 16 oz glass of cold water.
Snack: Handful of red grapes and a handful of nuts, today I went for almonds and some peanuts.
Drink 16 oz glass of cold water.
Lunch: Whole Grain Rye wrap with can of tuna with tablespoon light mayo and tomato, onion, olives, pickles and spinach. Drink 16 ounces of cold water.
Snack: This snack will be interesting cause I am going to be on the road which is when mine or anyone’s eating plan typically falls off. So I need a bit of planning here. I will go for a fruit and a greek yogurt I believe as they will be the easiest go get on the road.
Dinner: Planning on okra with chickpeas and some salmon.
Another snack? Not sure if I can do it, but if yes, maybe I will go for a shake at this point in the evening. If I do that, then I will go for vega one chocolate, if not, then some cottage cheese and orange, or I might just hold off on any additional snack because frankly feel pretty full by the end of the day.
Workout
Squats
Pushups
Pullups
Curls
Upright Rows
rinse and repeat
On squats today I went up to 100 pounds, pushups have done 4 sets of 15 so far and plan more before every meal, pullups went down to assistance of 55lbs, curls 30lbs 5 reps and upright rows used 45lbs.
Topped off with 2 sets of deadlifts of 135lbs for 5 reps and 155lbs for 5 reps…
How can this help you?
If you are looking to help someone in depression, either yourself or someone else, then you can consider the meal plan as well as the workouts as additional weapons at your disposal, besides whatever psychotherapy you are engaged in or if you are using medications.
If you are just here because you want to learn how to lose fat fast and your mind is just fine, then you are still in the right place because since losing fat is important in the combat against depression, less fat, less estrogen, more testosterone and a better chance at least for a man to cope with depression, so I am continually searching for the best ways to lose fat in order to fight depression. But you can just latch on to the lose fat fast component.
And finally, if you are over 40, or even 50, or 60 and you still want to do your best to get into shape or back into shape, then the is the place for you because we are in the same boat and whatever I find that works, I am going to let you know and I would greatly appreciate the same.
Rich is a NASM-CPT (Certified Personal Trainer), an