If
you are sick of losing the same weight over and over, and feeling like a
failure because your last "diet" didn't work, try these tips to not only lose
weight, but lose it for good. I have watched hundreds of clients over the years and almost
without exception, those that lose their weight once and for all have these six basic
habits as a part of their lives.
1. Keep a food diary
For at least five days and up to a week, keep a pen and paper handy and
write down everything you eat, how much, where and when you ate it and who you ate with.
try to write it down as you eat it. Most people find that when they try to remember
everything at the end of the day, they leave something out. I have also had clients tell
me that they didn't eat something because they knew they were going to have to write it
down. Be completely honest with yourself. You don’t need to show anyone the results,
but most will be very surprised by them. Particular environments and people can often
trigger certain eating behaviors that are readily apparent when you use a food log.
Download free fitness journal/food
log:
www.mypersonalfitnesscoach.com/log.PDF
2. Don’t eat too little
Very low calorie diets will, in the short term, help you lose weight
but they’re extremely difficult to maintain. You’ll gradually become tired and
irritable, lack the energy to exercise, and people won’t want to eat with you because
the long list of ‘taboo’ foods renders restaurant menus, and even family meals
at home, unsuitable for your overly strict diet.
For a more detailed
description of the effects of low calorie diets:
www.mypersonalfitnesscoach.com/freereport.html
3. Neither feast nor fast
They weren’t kidding when they said
"breakfast is the most important meal of the day." Studies show that those who
skip the first meal, end up eating more total calories throughout the day and tend to make
less healthy choices. Try to eat at least 3 meals a day. Optimally you should spread your
calories throughout 6 small meals per day. This will keep your metabolism bustling and
yuor blood sugar level even to help avoid binging.
4. Freshness
Counts
The packaging and processing generally found in "convenience"
foods generally reduce the nutrient values of foods and substantially raise the caloric
content. The American Dietetic Association recommends at least 3 – 5 servings from
the fruit and vegetable group per day. No time to prepare "home made meals? Try
preparing in bulk on the week ends to make healthy choices readily available. Cut up a
large bowl of fresh fruit, (1c = 1 serving) or pre make a large bowl of salad or cut up
veggies. I usually prepare a weeks worth of chicken or pork so i can quickly re heat it
and add it to any recipe.
5. Hydrate
your way to quicker weight loss
Drink water ahead of coffee, tea, or soft drinks. Including the
‘hidden’ water we consume in food, we need 64 oz. Per day. More is recommended
to counteract the dehydration caused by caffeinated beverages and intense exercise or
excessive heat. How much do we need to drink? In general you should be drinking enough
water per day so that your urine is nearly clear.
6. Eat less,
exercise more
The great thing about food diaries is they show you much where you can
cut the number of "extra" (calories). Many people eat out of habit when they are
not even hungry. you may also need to make dietary changes if you begin or increase the
intensity of a fitness program. |
