Does this sound familiar? I'll start eating better ...
. . . next Monday.
. . . after the big deadline.
. . . when I have kids.
. . . when my kids leave home.
Fact is, you don't find the time to improve your health and athletic performance by eating a more nutritious diet, you make the time! And your body will thank you in the long run. Contrary to popular belief -- or popular excuses -- eating healthy foods isn't all that hard. Like anything else, it just takes knowledge and practice. Remember, following a healthful diet doesn't require an all-or-nothing approach; every positive change helps.
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While the way you choose, cook and eat foods is shaped by family, religious and ethnic customs, these deeply entrenched habits can be modified over time. Focus on gradually changing your diet and eating behaviors to develop a healthier eating style. Keep in mind that small, permanent changes in both behavior and weight loss will be much more effective -- and enjoyable -- than large, temporary ones.
But sometimes bridging the gap between making a commitment to eating a healthier diet and actually doing it seems too difficult or confusing. That's where our eight-week plan comes in: We'll guide you through the steps you need to follow and help you make changes gradually We'll assist you in defining what matters and help you develop your own individualized plan. If you want to shed some bodyfat, we'll help you do that, too. Pay special attention to the Fat Fighter tips each week, and come the end of Week 8, follow our fat-loss formula for the final countdown to summer.
WEEK 1: dear diary
Writing down your eating and exercise patterns can tell you a lot about yourself. While many of us might thank our diets are well rounded, that we drink enough fluids and that we exercise 5-6 times per week, we're sometimes surprised when we see in black and white that that really isn't the case. Nutritionists who work with clients on weight loss understand that those who keep food records are more likely to see both short- and long-term success than those who don't keep track.
Your task for Week 1 is to keep a detailed food record for at least three consecutive days, including one weekend day (for example, Thursday-Friday-Saturday or Sunday-Monday-Tuesday), Choose three days that you feel would he typical of your usual intake -- you want to obtain the most accurate picture possible. If you can keep your list for a whole week, it might paint an even more accurate picture.
Record everything you eat or drink during those days, including water any added salt, candies, gum, condiments, vitamin/mineral supplements, sports drinks, medications and alcoholic beverages.
Use a separate sheet of paper for each day and create seven columns with the following tides: Meal/Snack, Time, Description, Amount, Location, Hunger Level and Mood. In the first column, record whether the foods and/or beverages were part of a meal (and which one) or a snack.
In the second column, record the time when all foods and beverages were consumed.
In the third column, give as much specific information as possible about the foods and beverages you consumed. For example, list method of cooking (baked, broiled, fried, boiled, roasted); brand names of commercial products; specific varieties of foods such as bread (whole-wheat, white, rye), milk (whole, low-fat, skim) or meat (fat trimmed, weighed with bone, skinned); and ingredients/condiments used in salads and sandwiches (mayo, ketchup, mustard, gravy, sauce, grated cheese, salad dressing, or lettuce and tomato). Do this right after each meal or snack so that you don't forget what you've eaten.
In the fourth column, list the amount of food or beverage consumed, measured by a scale (for weight in ounces or grams), a ruler (for height, length and width) or a household measure (for volume in cups, tablespoons or teaspoons). Weigh and measure foods after preparation, if possible.
In column five, record the location of your meal. In column six, list how hungry you feel when you start eating. Use a scale of 1-5 with 1 meaning "not very hungry" and 5 meaning "very hungry" In column seven, record any significant feelings you experienced before and after eating. Also record any obstacles you faced when making decisions and choices, (See "Sample Food Diary" above.)
Adopting this week's healthy habit
Week I Goal: Keep a detailed food record for a minimum of three days.
Fat Fighter, Week 1
Be honest in listing your food intake. Your body knows if you ate that piece of cake, even if you don't list it.
WEEK 2: noticing trends and changing behaviors
Look back on your three or more days of food intake and try to decipher trends and/or patterns. Are you affected by certain foods and situations? Do you eat more while in front of the TV? Do you skip meals? These and other behaviors may be preventing you from reaching your goals. Review the following positive behaviors and choose two areas to address this week.
1) Eat three meals and two snacks at regular times daily. A typical day: 7-8 a.m. breakfast, 10:30 a.m. snack, noon-1 p.m. lunch, 4:30 p.m. snack and 6-8 p.m. dinner.
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