One way to establish your weight loss programme is to keep a food diary. Start a full week before you plan to commence dieting. Enter every single piece of food and every drink you have into the diary. A log of seven days consumption will tell you a lot about your eating habits, and how you can make positive changes.
Patently if your record shows a higher consumption of alcohol or fatty foods than you'd realised, you might begin by reducing those initially. Maybe your diet looks pretty good. But if you're too heavy then you're probably eating too much of it. Whether it's the first or the second situation, you'll be able to see how to adjust your intake from the entries in the diary.
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.
It's vital however not to look for an instantaneous result. Although you may not be able to see evidence of weight loss in the first couple of weeks, you should be starting to feel fitter. Try to exercise patience, and do persevere. Motivating yourself over a long period has it's challenges - but if you concentrate on the prize instead of the price it becomes much easier.
If you lose your way for a short while, try to get back on track quickly. It could be that you should look at altering your diet. There are some relatively easy ways to introduce more exercise. A thirty minute routine three times a week is a good habit to get into.
Be proud of your achievements. Your efforts will be much more sustainable if you do. New clothes may need to wait until your goals have been reached. But what about booking the best seats in the house when you're quarter or half-way there?
Patently if your record shows a higher consumption of alcohol or fatty foods than you'd realised, you might begin by reducing those initially. Maybe your diet looks pretty good. But if you're too heavy then you're probably eating too much of it. Whether it's the first or the second situation, you'll be able to see how to adjust your intake from the entries in the diary.
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.
It's vital however not to look for an instantaneous result. Although you may not be able to see evidence of weight loss in the first couple of weeks, you should be starting to feel fitter. Try to exercise patience, and do persevere. Motivating yourself over a long period has it's challenges - but if you concentrate on the prize instead of the price it becomes much easier.
If you lose your way for a short while, try to get back on track quickly. It could be that you should look at altering your diet. There are some relatively easy ways to introduce more exercise. A thirty minute routine three times a week is a good habit to get into.
Be proud of your achievements. Your efforts will be much more sustainable if you do. New clothes may need to wait until your goals have been reached. But what about booking the best seats in the house when you're quarter or half-way there?
About the Author:
(C) Scott Edwards. Browse WeightLossDietWar.com for the best diet advice on diet weight and weight loss stories.
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