Friday, October 22, 2010

“Motivation is what gets you started. Habit is what keeps you going.”

Dieting is such a  s.l.o.w  process.   I want to see results right now.     I usually push myself so hard those first few days because I want the process to go faster.   Two pounds a week is good, but it hardly shows.  It doesn’t feel like much.   But, that little 2 pounds will add up.  Slowly those pounds will come off if you just keep going. Soon it will be 6, then 8 and 10. 

It’s been very difficult not to go out for a run.  I’m itching to exercise, but I know I’ve got to get a handle on these horrid eating habits first. 

Tip #2

Avoid these horrid eating habits

#1 Not paying attention to what or how much you are eating. 

-Write it down!-

Do you know how fast I can go through a days worth of calories if I’m not paying attention to what I’m eating.      FAST.     A handful of candy corn on my way out the door, some chips when I go in the kitchen, a few twizzlers while I’m reading my book.  They add up so fast.  Before I know it I’ve eaten 2000 calories of junk.   How do you pay attention?  Write it down!  If you can, just make a mental note, and keep a running total of your calories for the day in your head.    At the very least, think about what you are eating.  So many times I’ll eat without the slightest thought about what I just put in my mouth.  Be aware so you can make good choices.

“Keeping a food diary can double a person's weight loss according to a study from Kaiser Permanente's Center for Health Research.” – abc news.

Tips for using a Food Journal

-Use something that works for you.   whether it’s a  cute notebook, an app in your i phone, or scraps of paper you staple together, the important thing is to get the info down. So whatever makes it easy, do that.  I would suggest something portable as we often eat on the go.

-Write as you go.  Write each thing you eat just after you eat it.  Don’t wait until the end of the day, it’s too hard to remember portion sizes, and those little snacks.

-Keep track of portion size.  Writing “a bowl of cereal” or “a vanilla shake”  could mean you ate 300 calories or 3000 calories depending on the portion size.  I write down my very best estimate of calories.  

-Don’t cheat.   It’s tempting to not record the bad things I eat, but it makes it hard to track and record.  If I write down that I ate a whole plateful of nachos at 11:00 at night, I can better learn and prepare for the next time I get the late night munchies. Plus it removes a little bit of the accountability factor if you cheat.


*Stay tuned for Horrid Eating Habit #2.



These are great tips! I found that I could keep exercising as long as I planned out (and prepared it before leaving the house) what I was going to eat when I got back. For instance, I'd wash the lettuce, tear it up, get out the croutons, tomatoes, avocado, etc. so the healthy food was just as easy to "grab n go" as the unhealthy options. Or I'd leave a washed apple on the counter so I'd grab that first. You're inspiring me!