Dieting – An Update – Losing 10 Pounds Now
Food diaries are an excellent self-monitoring method for those who like to be in control of their weight loss. For seven days, stick to your usual pattern of eating. Each day, enter everything that’s passed your lips, however small. Then you’ll have a good idea of what needs modifying and by how much.
Obviously, if there are several take-aways and other high fat foods, cutting those out would be a start. But if that’s not the case, and what you’re eating looks OK, then just reduce the amount. Either way, use your food diary as the basis for the changes you wish to make.
Then take the next seven days and write down exactly what you’re going to stick to. Think of what you’re going to eat and drink, and what exercise you want to include. Where food is categorised, create a list of prohibited food and ‘treat’ food. And then write down the food you can eat in generous amounts.
Next comes drink – which often contains more calories than people imagine. Restrict alcoholic beverages to four small drinks a week, and write down the days you will have them. Rule out all sweet carbonated drinks. You’ll need to commit to a fitness regime, so next write in your diary which days you plan to exercise and how.
Make a note of your weight before you commence this programme. Assess your progress each week, and adjust where necessary. It’s tempting to get on the scales every few days – don’t. Keep it to once every seven days, first thing in the morning.
You’re in the driving seat with a regime like this. Little illustrations of what’s gone well and what hasn’t will encourage and remind you once you’re several weeks in. Tick off each day you successfully complete your exercise plan. You’ll notice the difference it makes once everything is committed to the diary.
Do keep your expectations reasonable though. At first, it seems to be all effort and no reward! Patience and perseverance are everything. Keeping up your motivation is sometimes tough, so try to dwell on the end result and the joy it will bring!
Don’t beat yourself up if you get off-track – it can be easily reversed with a bit of focus. Maybe you need to modify your plan a little. Additional physical activity can help you catch up. Are there any fitness classes you could attend in the evening?
Recognise your successes. Dieting is much more motivating when you quantify your results and reward yourself for your efforts. Clothes shopping isn’t appropriate ’til you’ve reached your target weight. However, there’s nothing wrong with a theatre trip to celebrate a milestone.
(C) Scott Edwards. Browse WeightLossDietWar.com for logical information on diet foods and weight loss forum.
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