Happy Monday! Each day is a new day. Forget your weekend diet blunders and resolve to make some lifestyle changes in your life this year that could help you lose weight with little effort. I will post a six week guideline to follow for the next six weeks on Mondays. This is a simple guideline that we follow in our classes. It is mostly about being aware in your life and looking for ways to change your habits.
Week 1
Record what you eat in a food journal and make no changes this week. You will use your journal to see your food choices and patterns of eating!!! The more information you can include the better. I would suggest including time, food eaten, amount, hunger level, calories, where were you, activity (what were you doing), how were you feeling. If you could even do this for three days, it would be helpful. Record every single item that you put into your mouth. A great idea is to take a photo of each food you eat with your cell phone and record it at your convenience. Make sure to note your feelings though! This journal will become your road map to the changes you will need to make in your behavior in the next 6 weeks.
Most of us have no idea how much we eat per day and journaling is the single best way to lose weight. There is no free food out there, like so many of us think. A Costco sample outing will likely cost you around 600 calories. Yes, I actually walked around Costco and tallied this one day! If you sneak in six extra bites, licks or tastes every day, it can add up to 15 extra pounds a year. Journaling also develops an awareness in us as we notice our daily habits, calories, what we really eat (wow no fruits and veggies), triggers, and portion sizes.
I will show how to look at your journal and make some simple changes and substitutions that can save you many calories. You will spot your problem areas, times and see if you are an overeater, snacker, grazer.......In our class we evaluate calories and look for simple ways to save. We can almost always cut calories in half with simple changes and some new strategies that are easy to incorporate.
Remember that it is not as hard as diets want us to think! Happy Monday and Journal away!
Diets Don't Work, but there are simple things we can do that help us to eat healthy and lose weight. We can eliminate emotional eating, foil our food triggers, and end mindless eating for good. There are many helpful ideas and hope abounds.
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