Losing weight is a lot like rock climbing, for some it might be like conquering Everest, for others it is more like climbing the foothills. But it is never a walk in the woods. Now let's look at the size of the stone you and then climb to a number of objectives, how far is the top and you want to achieve? How soon will you climb? Will it in stages? What support will you use? You will be alone or with a team?
Before you can begin to set goals, you need a long hard look at where you are now. Keeping a food diary and activity is the best way to do this. If you look at the times of day and the vote you in if you exercise and eat, you want your ideas on replacing one for another.
It may seem like a burden, but a diary will force you to see where your problem lies. Do yourself a favor and do it for one week. This journal is for you and you alone. Nobody else will read.
You promise to be honest with yourself.
Your agenda should be kept in your weight- loss notebook, but if the notebook is too big to get around, slip some index cards in your pocket or purse to notice what you eat and how long you do what exercise when you are away from home. You can use this information in your notebook at the end of the day.
The food diary
This will be an important tool for eating on the part of your weight loss plan. Food diary indicates, in black and white, why you are overweight and what to eat and behavior must change your habits. You may be surprised how much food you consume in a typical day.
You may notice that certain moods, people or circumstances accompanying pig -outs.
You can spot dangerous times of the day, or a pattern of increased eating as the day progresses. Weekends can be tiresome, or perhaps business lunches are your undoing.
Please fill in the number of calories you eat anything. If what you eat comes in a package, you can information on the label. Otherwise, use a calorie - counting book, or one of the online calorie counters.
Not get hung up on details. If unsure about the quantities, estimate. But estimated on the high side.
A sample food diary can be found on the next page. Set up something similar in your weight - loss notebook, so a food diary for each day of the week. On the page for the last day of the week, a space for your weekly calorie total.
As part of your food diary, record how many glasses of water you drink. Strive for a minimum of eight glasses of water or 64 grams per day.
It is important to keep track of how much water you drink to remind you to drink a lot. Monitor your water consumption by a check mark for each 8- ounce glass you drink. Is easiest if you measure your water in advance, but if you drink from a fountain of water, for example, you figure two swallows per ounce.
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