A good weight loss programme can be put in place simply by keeping a food diary. You’ll need to keep to your normal habits for seven days prior to starting to slim. Jot down all the food and drink you get through, and don’t miss anything out. Then you’ll have a good idea of what needs modifying and by how much.
Clearly if you’re eating too much fried or processed food, or drinking several glasses of wine or beer, you could start by cutting down on those. 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.
Create a regime for the following week. Take account of what you’ll eat, drink and the exercise you’ll be taking. Write down different food categories to list what’s banned and what’s restricted. And then write down the food you can eat in generous amounts.
Under your drink heading, restrict alcohol to limited amounts on special days only. Forget any drinks with added sugar. When it comes to exercising, commit to paper your intended regime, noting which days of the week you will be doing it.
Early in the morning on the first day of your diet, take an accurate reading of your weight. Assess your progress each week, and adjust where necessary. Make a note of your weight in your diary once a week.
You have absolute control when you record everything you do. Useful observations jotted in the diary will help to make the following weeks more enjoyable. Mark down which days you completed your proposed exercises. Monitoring your weight and health is so much more manageable with a personal record.
It won’t happen overnight though. At first, it seems to be all effort and no reward! Try to exercise patience, and do persevere. Staying motivated can be difficult, so it’s important to focus on the rewards and not the effort.
If you do get demoralised with your results, analyse what’s been happening. Could your diet do with a bit of modification? Additional physical activity can help you catch up. Are there any fitness classes you could attend in the evening?
Celebrate your achievements along the way. An extended diet can be too demanding if you don’t. 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 the best advice on the diet and weight loss diets.
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