Title : Get Back on the Diet Track
Get Back on the Diet Track
Get Back on the #Diet Track
The Overall Goal: (Pick your target weight-loss goal)
Lose 35 pounds forever!!!
Long-Term Rewards:
a. Fit into a great-looking bathing suit.
b. Reduce my chances of getting one or more of the seven serious diseases related to being overweight.
c. Be happier along with more self-aware. Increase self-confidence.
The Strategy, Specific Details along with Micro-Goals:
- Total #Calories to Cut in a Year to Reach Goal: 35 pounds at 3,500 calories per pound is actually 122,500 calories
- Calories To Cut Per Day: 336
- Change in Food: Eliminate 250 calories per day (look for Calorie Bargains)
- Change in Activity: Burn an extra 100 calories per day (e.g., walk for 30 minutes)
Below, you should lay out the particulars of how, what, where along with when.
- What will you eat?
- When will you increase your physical activity along with strength training?
- Where? At the gym or elsewhere?
- What sort of physical activity?
- What tools do you need?
Food Strategies:
Goal: Cut 250 calories per day.
Specific Strategies to cut calories:
Use Calorie Bargains (food swaps). Look for foods you typically eat along with substitute healthier alternatives which you can live with.
- Eat an orange along with drink unsweetened green tea instead of drinking orange juice.
- Try a low-calorie vinaigrette instead of blue cheese salad dressing.
- Drink wine instead of vodka along with tonic.
- Total savings: approximately 250 calories per day.
Physical Activity along with Strength Training:
Goal: Burn 100 or more calories per day along with strength train three times per week.
Specific Strategies to boost activity level:
- I need to exercise inside morning along with get the item out of the way, otherwise I won’t do the item.
- On Monday, Wednesday, Friday along with Saturday mornings, I will walk on the hiking trail up by the park which’s right by the gardening center where I go anyway. the item will be perfect. I can walk for 30 to 40 minutes along with burn about 125 to 140 calories.
- On Tuesday along with Thursday, weather permitting, I will bike to work — the item’s about 15 minutes each way — which’s another 125 calories or so. If the weather is actually not too Great, I will use a dance DVD or online service for 30 minutes before I go to work.
- As far as strength along with core training, I will purchase a few highly rated DVDs (or use an online service) which I can use, along with will hire a trainer to come to my home once a week for 30-45 minutes.
Weekly Reward for Compliance: (non-food reward you give yourself for eating properly along with exercising according to your plan)
- Week 1: Massage
- Week 2: Best-selling book I want
- Week 3: Manicure along with pedicure
Do This particular for at least six months to a year. By then you should have automatic behaviors, along with your rewards should be intrinsic.
Obstacles, Slip-ups or Potential Setbacks I May Encounter in Pursuing My Goal:
List as many as you can, along with keep these diet saboteurs in mind:
- Eating Alarm Times — Times I overeat most
- Unconscious Eating — Eating when I’m doing something else at the same time
- Diet Busters — Foods which tempt me
a. At family gatherings, when I tend to overeat along with throw my diet out the window.
b. Lunchtime at the office — I eat at a fast-food restaurant twice a week.
c. Dinner out two evenings per week. The bread basket!!
d. Chinese food. We bring the item in every week. I love the item, along with I’m not giving the item up.
e. Late-night snacking. Right after dinner, I’m ready to sit in front of the TV along with have a bag of potato chips or ice cream. along with I know which brushing my teeth to avoid This particular craving is actually not going to cut the item!!
f. If I think I had something “bad,” I start eating everything in sight.
Ways to Overcome These Obstacles, Slip-ups or Potential Setbacks:
a. Prior to family gatherings, I will decide to bring my own food or ask the host to prepare something special which is actually not high in calories.
b. Before eating at the fast-food restaurant, I will mentally rehearse going in along with ordering two grilled chicken sandwiches without mayonnaise, along with no fries. This particular will be instead of the large burger, fries along which has a soda I usually have.
c. I will make sure which I ask the server not to bring any bread to the table, no matter whom I’m dining with. If someone wants bread, the server can put the item on which person’s individual plate. along with if I actually want the bread, I will ask for just one piece.
d. I have no problem having my dumplings steamed instead of fried, along with I could do without the fried soup noodles — which’s not a big deal.
e. Again, I’m going to prepare for late-night cravings by thinking in advance. I will not have any “junk” foods around. I tried Breyer’s low-calorie strawberry along with the item’s pretty amazing, so I can have which occasionally, yet I’m not going to keep the item inside house — which’s being a “diet hero.” When I want the item, I will go out along with buy the item inside supermarket. If they don’t develop the item, I will have one backup flavor, or I will not have any at all. As far as the chips go, I will use popcorn, air popped. Every time I eat which popcorn, I feel like I’ve cheated, along with the item’s only about 60 calories for 2 cups — I love the item. I will also try to make sure I have my Life Preservers handy (see below). I actually laminated them along with put them in my wallet — they actually do keep me focused.
f. I will mentally rehearse “cheating” along with what happens afterward. the item will not be a license to overeat. Instead, I will reach for one of my Calorie Bargains (healthy food swaps), along with not go crazy binging.
Excuses I Might Be Tempted to Use which Pull Me coming from My Goals:
a. I have a slow metabolism, along with the item’s so difficult to pay attention to everything I eat.
b. I get embarrassed asking the wait staff not to bring the bread to the table.
c. My husband orders the Chinese food, so sometimes I have no control — he wants the fried dumplings. Not only which, yet he doesn’t always finish them all along with then they’re there to tempt me.
d. Sometimes which low-calorie ice cream is actually on sale, so I like to buy the item in quantity, along with then the item’s inside house along with I start to eat the item every night. which defeats the purpose of having low-calorie ice cream inside first place.
Excuse Busters:
a. Yes, I may have a slow metabolism, yet I realize which I can make my completely new eating adjustments automatic along with keep the weight off.
b. I will call the restaurant right before I leave home along with ask them over the phone. I have less of a problem asking over the phone than in person.
c. I will make sure which I do the ordering, or, at the very least, we can order fried dumplings for my husband along with steamed for me.
d. I figured out the actual savings by going out along with buying low-calorie ice cream at full cost, including the gas for each time I have to go to the supermarket, along with the item turns out which for an entire year’s worth of ice cream the item’s about $25. which’s pretty inexpensive compared to what I’ve spent on dieting over time.
Life Preservers: (Visualization Exercises — imagined future events which you use when you’re tempted)
a. Running into Cynthia (high school days teaser) at the grocery store, along with at This particular point she’s the one who’s heavy, while I’m fit along with slim.
b. Going to a parent-teacher conference along with feeling confident, not embarrassed.
c. Going on a bike trip with my family along with having a great time.
Tags: Calories diet health
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