If it’s evident you’re eating fast food meals and too many cakes, then those should be the first to go. It’s possible that you are eating good food – but just too much of it. Whichever it is, your dietary record will help to identify what you need to change.
Make notes about how you intend the following seven days to pan out. This should include food, drink and exercise. If some foods are to be forbidden or limited, write that down. And follow on with the food that you will be eating plentiful supplies of.
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.
Get on the scales just before you’re about to start your program. Then repeat the process each week. If necessary, modify parts of the plan for better results. Don’t be tempted to weigh yourself too often – once every week at the same time is sufficient.
A plan such as this will allow you to manage your weight loss programme and adjust it to suit yourself. Make comments as you go – keep the diary as a working document. Also enter the exercise you’re doing, to make sure this isn’t getting left out. A diary is a very simple way to monitor your progress – and a remarkable tool for staying with the program!
Do keep your expectations reasonable though. At first, it seems to be all effort and no reward! Patience and perseverance are everything. Keeping up your motivation is sometimes tough, so try to dwell on the end result and the joy it will bring!
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.
Feel good about every pound you lose. Quantifying the results you achieve makes dieting a great deal easier to maintain long-term. You may not want to splash out on clothes until all the weight has come off. But you could spoil yourself with a pamper session when you reach a mini-goal.
(C) Scott Edwards. Look at WeightLossDietWar.com for smart diet tips on fat diet and quick weight loss diets.
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