meal planning

Capitalism Weight Loss Program

Based on a shareholder proposal to incentivize my weight loss using a share buyback program as a financial penalty here is the plan to manage my weight and health.

There is old adage that “abs are make in the kitchen, not the gym.” The CDC says that effective long term weight loss though happens at a rate of 1 to 2 pounds per week.

Tools and Apps

When I read 193.8 on the scale I immediately went shopping. Using recipes from Fit Men Cook I spent last Sunday making Turkey Chili and Breakfast Muffins for the next week.

I track food in a simple app called Moderation, and I manage and track my exercise with Fitbod and the Apple Watch. The eufy Smart Scale connects to my Fitbit account which is connected to TrendWeight, giving me a rolling average of my weight to compensate for daily fluctuations..

To make all this easier to understand I built out an Airtable to track the 18-week program:

Meal Planning and Tracking

I suspect my weight crept up from not paying attention to snacks at work. So I developed a very simple program:

  • Breakfast: Smoothie
  • Snack: Breakfast Muffin
  • Lunch: Pre-made meal
  • Snack: Fruit
  • Dinner: Thistle

The hard part of paying attention to what you eat is that eating is such a social activity. It’s easy to limit snacks to fruits and vegetables, but it’s harder to join friends for lunch when you have a plastic container of turkey chili.

For the first week I was only deviated from the plan twice. First when I got a burrito with Amit, and the second time when I had dinner my girlfriend made (which was healthy, so that was great). In my Moderation app that means I had a nearly perfect week.

This is a big difference from when I first started using the app last month.

Physical Fitness

I have a membership at the best gym in LA, the Los Angeles Athletic Club. It’s the most I’ve ever spent on a gym and I love it. They have the most beautiful pool I’ve ever seen.

I go to the gym often and I recently started swimming regularly so I now take breaks from weight training to swim (some rare days I do both).

My new Apple Watch tracks my swimming and also encourages me to move more. I have my requirements set just high enough that I don’t quite always close my rings (see more on Apple’s ring system).

March results. Setting are Move at 700, Exercise at 30m, and Stand at 12.