Journaling and Accountability
~Keep a journal, writing down what you eat, keeping good options always available
~Be accountable to someone
~Measure at regular intervals, Weigh once a week
~Tell your dh if you eat something NOT on your diet
~ Ask for a doggie bag ahead of time and divide the meal in half. Or share with someone.
~Be a kid again and order from the kids meal for smaller portions of your favorite junk foods.
~Slow down and really chew your food.
~ Check your plate size. Eat on a smaller plate. Use a medium or small plate--- You will eat less and for some reason still feel satisified.
~Measure up. Measure your food.
~ Take a snack break. A snack between meals prevents gourging later.
~Pack your lunch. To ovoid temptation to overeat.
~ Drink LOTS OF WATER
~ Have a FREE DAY once a week, where you can eat anything you want. It will help your body to not think you are starving it
~Exercising in the morning helps you burn more calories during the day.
~If you walk for exercise use that timne to pray for your family and for your community. I know some ladies that go on "Prayer Walks" and they pray over each house that they padd and they also pray over the town hall and school. ~If your kids go with you they could join in on praying
~ Exercise the same time each day--- I still need work in the exercise department, but I do know it really works (If you actually do it)
~Exercise first thing in the morning, if possible. Have a mix of cardio and strength training.
~ Don't be afraid to lift weights! Women aren't genetically built to be big like men. Even if you life a fair amount of weight you still won't bulk up. Having more muscle also helps your burn more fat!
~ Take sunday as a day of rest. (Or whatever day you worship) from exercising.
~Eat a good breakfast-- You can have an egg, or whole grains.
~Start your day off by drinking a glass of water, yes even before coffee. It starts your digestive track out easier and for some reason it work better. I am not sure if this is true or not, but I ahve read this in many places and it works for me.
~Protein is important~
~ We don't need as many servings of bread and pasta as the national dietary guidelines suggest. Usually 2-3 is enough. Make sure when you have breads and pasta they are WHOLE grains!
~ Whole foods are better for you. Shop the perimeter of the grocery store. Dairy, meats, produce, etc...
~ Portion Control!!! And find out what a real portion is!
~ Even if your'e nursing you can't eat everything you want and be able to lose weight.
~ Drink LOTS and LOTS of water.
~Start meals with salad and light dressing. It will help you get your needed veggies and fill you up more.
~Divide your plate into 3 sections. 1/2 should be veggies, 1/4 protein and 1/4 starches or carbs.
~ When you eat salad or meals with a sauce, order it on the side. But instead of dipping the food into the sauce with your fork, dip your fork in and then get your salad. You will eat much less dressing but still have all the taste!
~ Focus more on what you WANT out of life, rather than on the things you can't have.
~ Don't focus on your weight loss, but rather on what else your'e able to get out of life now that your'e losing weight.
~ Set yourself up to succeed
~Set mini goals, ie... To lose 2 pounds by... To wear the dress that's tight, To get your BMI# out of obese, or overweight...