Plan ahead and rehearse how you will handle challenging events so you will be successful.
Recognize challenges ahead
Evaluate your options
Have a game plan
Execute it as best you can
Accept setbacks as feedback
Rehearse with the end in mind
See your winning outcome
Embrace new habits for a new you
Discover Your Eating Pattern
Discover Your Eating Pattern
1) Write down when you eat.
2) Determine physical satisfaction.
3) Make adjustments, if necessary.
**Plan to minimize hunger and maximize satisfaction.
Prepare yourself
Alter eating times
Take time to plan
Try new foods and recipes
Eat only until satisfied
Recognize when hungry
Notice times when you eat
1) Write down when you eat.
2) Determine physical satisfaction.
3) Make adjustments, if necessary.
**Plan to minimize hunger and maximize satisfaction.
Prepare yourself
Alter eating times
Take time to plan
Try new foods and recipes
Eat only until satisfied
Recognize when hungry
Notice times when you eat
Keep a food journal
By Will Dunham Tue Jul 8, 3:25 AM ET
WASHINGTON (Reuters) - Keeping a food diary -- a detailed account of what you eat and drink and the calories it packs -- is a powerful tool in helping people lose weight, U.S. researchers said on Tuesday.
The study involving 1,685 middle-aged men and women over six months found those who kept such a diary just about every day lost about twice as much weight as those who did not.
The findings buttressed earlier research that endorsed the value of food diaries in helping people lose weight. Companies including Weight Watchers International Inc use food diaries in their weight-loss programs.
"For those who are working on weight loss, just writing down everything you eat is a pretty powerful technique," Victor Stevens of Kaiser Permanente's Center for Health Research in Portland said in a telephone interview.
"It helps the participants see where the extra calories are coming from, and then develop more specific plans to deal with those situations," said Stevens, who helped lead the study published in the American Journal of Preventive Medicine. The technique also helps hold dieters accountable for what they are eating, Stevens said.
They were asked to eat less fat, more vegetables, fruit and whole grains, exercise 180 minutes a week mostly by walking, attend group meetings, and keep a detailed food diary.
WASHINGTON (Reuters) - Keeping a food diary -- a detailed account of what you eat and drink and the calories it packs -- is a powerful tool in helping people lose weight, U.S. researchers said on Tuesday.
The study involving 1,685 middle-aged men and women over six months found those who kept such a diary just about every day lost about twice as much weight as those who did not.
The findings buttressed earlier research that endorsed the value of food diaries in helping people lose weight. Companies including Weight Watchers International Inc use food diaries in their weight-loss programs.
"For those who are working on weight loss, just writing down everything you eat is a pretty powerful technique," Victor Stevens of Kaiser Permanente's Center for Health Research in Portland said in a telephone interview.
"It helps the participants see where the extra calories are coming from, and then develop more specific plans to deal with those situations," said Stevens, who helped lead the study published in the American Journal of Preventive Medicine. The technique also helps hold dieters accountable for what they are eating, Stevens said.
They were asked to eat less fat, more vegetables, fruit and whole grains, exercise 180 minutes a week mostly by walking, attend group meetings, and keep a detailed food diary.
Fire Up Your Weight Loss
Rejoice with your Weight Watchers decision
Enjoy meetings, food, awards
Keep a list of accomplishments
Invest time and energy wisely
Never e-v-e-r give up
Do one positive thing each day
Learn from experience
Expect to succeed!
Enjoy meetings, food, awards
Keep a list of accomplishments
Invest time and energy wisely
Never e-v-e-r give up
Do one positive thing each day
Learn from experience
Expect to succeed!
Have a Happy July 4th!
Have a great time celebrating July 4th and make healthy decisions. Grill lean meats, eat fruits and vegetables. Lighten up salads with fat free dressing or mayo. Try a whole wheat bun or wrap.
Declare your Thindependence
*I have the right to a healthy body.
*I have the right to enjoy activity.
*I have the right to feel good.
*I have the right to say "No."
*I have the freedom to make sensible choices.
Declare your Thindependence
*I have the right to a healthy body.
*I have the right to enjoy activity.
*I have the right to feel good.
*I have the right to say "No."
*I have the freedom to make sensible choices.
Move more
Join the AARP Get Fit on Route 66 fitness challenge (http://aarp.getfitonroute66.com/). Register to move you car along Route 66 by logging your daily activity. Who will make it from Chicago, IL to Los Angelos, CA? I will...join me.
My WW members will earn a reward for bringing me their completed travel log.
My WW members will earn a reward for bringing me their completed travel log.
Trick Yourself Into Eating Less
Use the following tricks to help you eat less.
- Drink more water
- Eat more vegetables and fruit
- Use a smaller plate
- Use a smaller utensil
- Drink a glass of skim milk before your meal
- Eat on cool colored plates (blues and greens).
Set a July Goal
Set a goal for yourself for July. What would you to have happen this month?
It helps to have an action plan to keep you on track. "Storyboarding" is a technique used by movie directors to sketch out a plotline, frame by frame, before they start filming. In a similar way, you can make a blueprint for success by breaking your goal down into parts. Make a chart of the timeline and build it up, week by week, with details of shopping strategies, exercise tips and so forth—anything that helps make your goal concrete and achievable.
It helps to have an action plan to keep you on track. "Storyboarding" is a technique used by movie directors to sketch out a plotline, frame by frame, before they start filming. In a similar way, you can make a blueprint for success by breaking your goal down into parts. Make a chart of the timeline and build it up, week by week, with details of shopping strategies, exercise tips and so forth—anything that helps make your goal concrete and achievable.
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