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Having a Weight Loss Plan Helped in Unexpected Ways

Weight Loss Plan Recipe - Cauliflower Pizza

Can you tell which side of my cauliflower pizza was for me? My weight loss plan recipe hunt found this.
It was fun to make and tasty.

How organized are you? On a scale of 1-10, I’d teeter between an 8 and a 6. My mood sets my level of organization so now that I’ve chosen my weight loss plan and am almost a week into it, I’m more confident and organized with it. This is largely because I realized early on that I needed a weight loss plan for the trivial details. My MedShape Weight Loss consultant was great in setting me up but there were some minor points I wanted to tackle on my own, at home. Some helped and others were 110% unnecessary but… now I can share some personal do’s and don’ts.

Here are a handful of silly random things my weight loss plan included in the first week, in as close to chronological order as my mind allows.

  1. Make copies of the essential MedShape Weight Loss food allowances pages (because I am prone to lose stuff).
    This… was a good idea for me. During this week, I’ve been training myself to think like the staff at the MedShape clinics think. I am constantly grabbing these papers for reference. Having them in more than 1 location around my house has been convenient. Stick them to your fridge door!

  2. Make copies of the food log papers so I won’t run out.
    This… was unnecessary. A few hours after I copied the food logs and started writing things down, a friend reminded me about the MyFitnessPal app. It works on both my computer and my smart phone and I’ve been using it ever since. It is super awesome for food accountability. You can customize your food allowances but, all that detailed monitoring is actually stricter than what MedShape recommends. It can also be time consuming.

  3. Look up some recipes. Honestly, with the exception of the Cauliflower Crust Pizza pictured above, the recipes I looked up have gone unused unless they were super simple. As a work-at-home mom of a 2-year old, I don’t have much time for elaborate recipes. What I have loved though, was finding things like Cauliflower Rice on Pinterest. That stuff is delicious! (Can you tell I like cauliflower?)

  4. Go shopping for healthy food and health gear. Stop. You don’t need to buy the whole store. I must have been afraid I’d starve so I went and spent over $100 on healthy food. While that was fun, I bought too much and then worried it’d go bad before it was eaten. Also, the fresher the veggie and fruit, the more nutrients it holds so it’s better to buy for only 1 or 2 days, if possible.

    On gear… be careful not to buy too many protein shake bottles or they’ll start spilling out of your cabinet doors. It’s just not necessary to your weight loss plan. That’s all I’m saying. :-/

  5. Get a DXA body scan.
    This is the coolest thing ever! If you haven’t heard of the DXA body composition scan, please read up on it in the DXA wiki. It is basically a scan that tells you your total body composition, fat, bone… everything. Mine cost $85 and took less than 15 minutes total. Now, I know my bone density (my bones weight just over 7 lbs), my exact body fat percentage and that my right arm weighs 2lbs more than my left. Haha I decided to do a DXA scan to make sure I was losing healthy weight but really, it’s a cool scan for anyone who wants to educate themselves on… themself.

  6. Figure out a food intake schedule.
    This was pretty tricky. For a weight loss plan to be successful, you have to plan your food intake around your schedule. It took a while to work out for me but this may be an easier task for someone with a regular schedule. Basically, I learned to take snack baggies (full of a protein meat and veggie, usually) or a protein shake/bar with me wherever I go. This way if I get held up, I never get too hungry.

The craziest thing I’ve realized so far is that when I plan my snacks and meals right, I’m truly not hungry. I can’t believe that I’m not hungry on only 1200 calories. Actually, most days I’m struggling to get all the calories in. I think it’s because I eat so many high protein and fiber-rich food; I never have a chance to build up hunger.

So… my weight loss plan made has made my life a little easier this week. I’ll probably have more to add next week!

Do you have weight loss plan ideas to share? I’d love to hear them in the comments below.

Woot! I’ve Lost 6.5 lbs in My 1st Week with MedShape Weight Loss Program

MedShape Weight Loss program

Cauliflower Rice is one of my new favorite things to make!

Wow, I’m so excited! Today was 1 week from my start on the MedShape Weight Loss program and I can’t believe that my weight is down 6.5 lbs. I guess it’s just kinda surreal to me because I thought that weight loss would be harder than the MedShape Weight Loss program is making it. I’m never hungry and since I’m eating real foods, they actually taste good. From what I understand, my weight loss will be higher in the 1st week than the rest but still… woot!

So, just a run down on what I’ve been doing… I divide my food into 4-6 meals/snacks a day.


    The most important meal of the day… don’t skip breakfast because it gets your metabolism up and running so you can burn weight! I’ll start my day with 2-4 eggs, scrambled or fried, depending on my mood. I will sautee onions, mushrooms, spinach, etc, in a pan for a few minutes and then add the eggs. Sometimes, I mix in some Canadian bacon. It’s delicious.

  • SNACK 1

    My snacks are simple and typically consist of a protein shake or some berries (strawberry, raspberry or blackberry), or both… depending on if I’m hungry. Luckily, the MedShape Weight Loss program has a lot of protein snacks to choose from.


    For a great lunch on the MedShape Weight Loss program, I’ll choose between a large variety of things. Example include… 2 cups of mixed spinach and greens salad with chicken or turkey on top. Fresh and Easy’s pre-cooked teriyake chicken with a cup of sauteed onions and mushrooms. An avocado, cucumber, and arugula salad with Girard’s Greek dressing (yum). I’ve also made tuna salad with celery, greens, and random chopped veggies. Be sure to watch your yellow listed veggie intake, though!

  • SNACK 2

    During the afternoons, I’m usually on the go so I’ll pack a small Ziplock baggie of sliced cucumbers, a few cherry tomatoes and some rotisserie chicken. Other options include one of the many MedShape Weight Loss protein drinks or protein bars, or leftover veggies that you have in the fridge. When I cook, I try to make extra so I’ll have things to throw in my snack baggies. By doing this, I ensure that I never get too hungry and go binge eating on something that’s not in line with the nutrition guidelines.


    Dinnertime at our house is a circus. My fiance always likes his fatty foods (natural six-pack, y’all… it’s totally unfair) but I prepare tasty healthy food for my 2-year old and myself. Examples dinners include beef adobo and cauliflower rice with side veggies, rotisserie chicken with a mixed greens salad or sausages with grilled zucchini.

  • SNACK 3

    Because my food is tracked so easily with the MyFitnessPal app, I use snack 3 to catch-up on anything I might be lacking in my daily intake. Crazily enough, I’m usually trying to eat more calories so I don’t slip under 1200 calories a day. If you eat less than 1200 calories a day, your body goes into starvation mode, which slows down weight loss… definitely something you don’t want! So… steamed broccoli dipped in ranch dressing (regular, not full fat – low fat is no good in many ways), a hard boiled egg, avocado or, if I’m in a sweet mood, a protein bar from the MedShape Weight Loss program. Lemme tell ya, the Caramel Chocolate Crunch is delicious. It tastes just like a candy bar!

So, I hope that helps you get an idea of a detailed average day while on the MedShape Weight Loss program. I know I’ve learned a lot and already realize this education will change my life long eating. My meals are delicious and after a bit of an attitude adjustment on my part, I’m actually enjoying the challenge of finding new things to eat. I wish you much success!

What are your favorite foods for healthy, low-carb eating? If you have any suggestions, I’d love to hear them in the comments below. 🙂




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