- Decide on an eating plan.
(Weight Watchers, Eat Right 4 Your Type, South Beach, Dean
or devise your own: eat half portions?)
- Decide on a way to track it.
See sample tracking forms - modify them if you wish, or
(Weigh yourself once a week while dieting (write it down) – every day on
- Know your problem foods and helpful foods.
up on the good stuff -
decide how to handle the bad stuff)
- Know your problem times.
PM? – bring a piece of fruit.)
(After dinner? – Go upstairs after dinner.)
- Find a buddy or group.
- Keep a reminder why this is important to you.
(A person, a goal, a list of problems, invoke a mental image.)
Find ways to make exercise a habit that’s easy to keep.
Work up to 5 miles a day to lose weight, see 10,000
must burn 3,500 Calories more than one consumes to lose one
requires maintaining a target heart rate of above 50 percent of
one's maximum heart rate for 30 minutes, at least 3 times a
week. Brisk walking can accomplish this.
It takes about six
months to “lock in” a new behavior.
minimum safe dietary energy intake (without medical supervision)
75 percent of that needed to maintain basal metabolism.
a Food Group