Food diaries are an excellent self-monitoring method for those who like to be in control of their weight loss. You’ll need to keep to your normal habits for seven days prior to starting to slim. Make a note of all the things you have, and be scrupulously honest! A week on, you’ll have a record of what’s keeping you at the weight you are now.
You may be surprised at how many snacks and sweets you’re getting through, or how many glasses of wine. If that’s the case, they should be minimised first. If your diary only shows nutritious food, then perhaps smaller portions would be the answer. Either way, use your food diary as the basis for the changes you wish to make.
List the changes you plan to carry out over the next seven days. 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. Ban all sugary drinks. Next comes physical exercise, and whether it’s a walk in the park, or visits to the gym – write it down.
Just before you get started, jump on the scales and weigh yourself. Assess your progress each week, and adjust where necessary. Only weigh yourself at the beginning of each week at the same time of day. Note it down in your diary.
You’re in the driving seat with a regime like this. Your diary is a working document – make notes about how each day has gone. Note down whether you stuck to your fitness regime. Monitoring your weight and health is so much more manageable with a personal record.
It’s important not to expect too much too quickly. Changes may be hard to detect in the early stages, but clothes will start to become less tight, and your energy level will increase after a few short weeks. Patience and perseverance are everything. 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.
Aim to get back into your plan as speedily as possible if you come off for any reason. It’s possible your programme needs some adjusting. Additional physical activity can help you catch up. 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. You may not want to splash out on clothes until all the weight has come off. But an evening at a show would be spot-on to toast a ten pound loss!
Copyright Scott Edwards. Check out Fat Loss Diet or www.weightlossdietwar.com/DietPills.html.