The temptation at the beginning of every year is to try and change all of your habits at once. That’s a recipe for failure. Take it easy, make just a few healthy changes, like drinking more water and getting up and moving at least 10 minutes a day. Even 10 minutes can seem like a long time when you haven’t been doing anything. That’s the first step, and every step adds up.
TODAY: CUT BACK ON HOW MUCH YOU EAT AND GET MOVING.
We’ve been celebrating Half Week and you have probably realized by now that this has been an exercise in the easy way to reduce calories. Fix your meals the way you always have, order the meals you always have, eat what you want, just take the portions you are used to and cut them in half. Set them aside, share them, freeze them for another meal do anything you want with them, just DON’T EAT THAT OTHER HALF. In the end it will all add up to less you.
TODAY: WALK DOUBLE YOUR USUAL DISTANCE.
Be realistic and think beyond your diet today. Did you get a Wii Fit for Christmas? Maybe it was a Christmas gift from the past, or the kids have left it alone to play other more active (violent) games. Last evening my Wii told me that setting a goal to lose three pounds over two weeks would be longer lasting than a fast loss. I know the shapely avatar on my TV isn’t an expert, but some quick research backed this up.
Diets fail over time because they feel like deprivation. It takes an unrealistic level of motivation to keep cutting calories. This does not last.
To avoid Rebound Weight Gain, medical experts recommend:
— Cut calories while maintaining protein intake
— Exercise five times a week during the diet and beyond to maintain muscle mass
— Take multivitamins and drink plenty of water
— Plan your transition back to real foods
Besides, you already know you can’t “diet” forever. In the long term it’s not about goals. We’ve got to change the way we eat and maintain a more active lifestyle if we want to have any lifestyle at all.
TODAY: WALK A LITTLE FARTHER THAN YESTERDAY.
A study by the US Department of Agriculture found that people who spend more time planning, shopping for and preparing food are less likely to be over or under weight. They think it has something to do with being around the food so much. Of course those little tastes may also help you eat less too. Though I’ve seen my share of fat cooks. So don’t overdo the samples, unless you also reduce your portions when the meal is done.
TODAY: GET OUT AND WALK. NO FOOLING!
Okay, let’s say you’re being good all day. You watch how much you eat, keep the calories and carbs low, drink lots of water and even… wait for it… EXERCISE! But then it gets to be evening time and you get hungry and blow it. Well, maybe it has to do with when you eat dinner. Those early-bird specials are great but… they’re EARLY. If you stay up till the late news you have a third of your day to go. Even if you eat right after work, there is a lot of time till bed. That’s why you get hungry. So shift your dinner a bit later and you’ll be less tempted. Of course, don’t get too hungry before dinner. Have a hand-full of almonds or macadamias and a big glass of water. It will take the edge off and keep you from wanting bigger portions later. So eat late but don’t over eat.
TODAY: EAT DINNER A LITTLE LATER.
We’re working our way down to smaller portions this week, one less bite per meal per day. You’ll start to see a portion size that will satisfy you. In the meantime view every bite left behind as a small victory. Those are calories that aren’t getting in. Feel good about it.
TODAY: EAT ANOTHER BITE LESS AT EACH MEAL.
As we ease into smaller portions this week. Let’s make all your meals one bite smaller.
TODAY: LEAVE FOUR BITES ON YOUR PLATE AT EVERY MEAL.
Daily Nag, Exercise, Food Choices | Diet Nag | 
January 3, 2019 6:32 am | 
Comments (0) 
Subscribe