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Keep a journal of everything you eat (this is more helpful than you think). Eat 6x per day, 3 meals/3 snacks. Try to keep meals within 300 calories and snacks within 140 (preferrably around 100). I kept a fat and calorie book in my purse (Calorie King is the best) so you know the content of everything. Restauraunts are not off limits as long as you make wise choices (this is where the book comes in). Soda should be cut way back, if not non-existent, except for calorie free (this is my BIG downfall). You should exercise in moderation even if it's just 3-4 times a week. You can do it in 10-15 minute spurts to make it fit your lifestyle. It may be easier for you to pick out your problem areas and mostly focus on those. Bad eating habits can be changed and new ones can be maintained forever. I know first hand that it's easy to back track (especially around the holidays), but just get right back on and start where you left off. Once you start making these chances and noticing the difference, you will never want to go back to where you were before. If you have a family and they are not dieting with you, one helpful tip is to occasionally buy the lower fat/calorie TV dinners, and often I would cook extra for myself and measure everything out, afterward, I would put it in in freezer bags and it would be a quick meal for me for another day. It's a good idea to invest in a kitchen scale and at least one set of measuring cups and spoons. Weigh, count and measure everything-eventually you will be able to estimate appropriate protion sizes just by looking at your food.
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