My Personal Training Client’s SPECIFIC Plan to Lose Weight
Introduction
After a frustrating stream of weight fluctuations, I couldn’t be prouder of my personal training client’s new plan to lose 20 lbs for good! This is an excellent template for anyone serious about long-term weight loss.
WEIGHT LOSS MILESTONES
Get Down to 187 Pounds on my Home Scale by 7/1/2019
Get Down to 181 Pounds on my Home Scale by 8/1/2019
Get Down to 176 Pounds on my Home Scale by 8/31/2019
Get Down to 171 Pounds on my Home Scale by 10/15/2019
Wedding Officiant Wisdom: Losing 1-2 lbs per week is the most sustainable way to achieve weight loss. Matt is taking a realistic, achievable approach to reaching his ultimate goal. Setting milestones is a great way to carry this out at a micro level. While the actual results may vary slightly depending on unexpected factors, Matt has set the intent. Since most people seek to change their lives every 3-4 weeks, the dates are appropriate.
WEIGHT LOSS APPROACH PHASE 1
Wedding Officiant Wisdom: As a human scientist, I am constantly testing the body’s sensitivity to food and movement. When developing a weight loss plan, the same approach applies. Matt has created the guidelines below based on his true physical needs and the principles of clean eating for optimal health (weight loss is just a result). While each line seems strict, it is adaptable. Most importantly, it reiterates the intent. All choices will extend from this list. This approach is a stark contrast to the most common approach of extending choices from one’s wants (which doesn’t necessarily reflect a person’s needs and is most likely to lead to faulty guesses and unsuccessful, long-term results).
Foods I’ll Eliminate Until I Reach My Goals
Eliminate BREAD, PROCESSED STARCHES, CHIPS, PRETZELS, ALL SALTY SNACKS, and ALL BAKED SWEET GOODS
Eliminate STARCHY VEGETABLES (Potatoes, Rice, etc.)
Eliminate 80%+ of DAIRY PRODUCTS
Eliminate Specifically: PIZZA, FRENCH FRIES, CHINESE FOOD, ITALIAN SANDWICHES, BURGERS WITH BUNS, WENDY’S, and Other FAST FOOD
Eliminate Fried Foods like Chicken Fingers, Fried Chicken, Fried Appetizers, Fatty Foods: Bacon, Chicken Wings, etc.
Eliminate Energy Bars of All Kinds (Except in Super Emergencies/Damage Control)
Eliminate All BEER, and any Indulgent, High-Cal Booze Drinks
All NUTS Except Pistachios in Shell, Counting When I Eat
Popcorn in Emergencies
BBQ Sauce on Meat
Cereal
Candy
Peanut Butter
2. Foods I’ll Keep in my Diet but May Eventually Eliminate for Clean Eating
Diet Coke – try to limit to 24 oz a day, MAX
Splenda – Do not use willy nilly
Diet Soft Drink Squirts
Turkey Jerky & Beef Jerky
“Lean” Mixed Drinks & Wine – Always Attempt Moderation. Only get drunk “if necessary”
Arctic Zero Ice Cream (the Extreme Low-Cal Ice Cream)
1 Pint, 2-3x per week max
Sugar-Free Creamer for Coffee, in moderation
3. At-Home “Yes” List
My Smoothies w/ Almond Milk, Pea Protein Powder, Frozen Fruit, Spinach, Carrots, Bananas, Flax Seeds
Fruit of All Kinds
Powdered Peanut Butter in Moderation
All Raw Vegetables
Non-Starchy Cooked Vegetables
Chicken, Shrimp, Jerky
Dry Soaked Cooked Beans
Edamame
Pistachios with Shells
4. Partying, Dining Out, etc.
I will drink Canned Seltzer Alcohol Drinks like Truly, Spiked Seltzer, and Aqua Fierte
I will drink Rum or Vodka + Club Soda, or sometimes Diet Coke
I will have NO BEER EVER, NO BEER, NO BEER, NO BEER
I will NOT eat any heavy, junk foods after drinking
I will eat the best option on the menu when I dine with my girlfriend
I will eat in great moderation when there are no good choices
I will eat SLOWLY and MINDFULLY
I will NOT eat bread that comes out beforehand
I will NOT eat Chips & Salsa that comes out beforehand
About the Author: Michael Moody, Wedding Officiant
Michael Moody—author of the self-improvement book Redefine Yourself: The Simple Guide to Happiness and host of the “The Elements of Being” podcast—is an ordained minister serving Denver and other towns across Colorado. He is a 2023 WeddingWire Couples’ Choice Award winner in both Denver and Chicago (his eighth consecutive year), was named “Best Business of 2024 and 2025” by Three Best Rated, and earned “The Best Wedding Officiant in Commerce City, Colorado for 2024” from Quality Business Awards USA. Since 2012, he has officiated more than 300 weddings.
Specifically, Michael officiates wedding ceremonies in the Denver neighborhoods of LoDo, River North, Washington Park, Cherry Creek, City Park, Central Park, Capitol Hill, Cheesman Park, Park Hill, Highland, Platt Park, Lower Highlands, Sloan Lake as well as the zip codes 80215, 80214, 80204, 80203, 80205, 80207, 80218, 80219, 80222, 80223, 80224, 80246, 80238, 80221, 80022, 80230, 80231, 80202, 80209, 80247, and 80210. Michael also serves as an ordained minister in Golden, Boulder, Breckenridge, Frisco, Aspen, Vail, Estes Park, and more.
If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!
