|Sign-up, its free!||Close [x]|
First Step. Food Diary.
..btw give up that TV...seriously
I started by talking to my trainers at the gym, and they suggested a food diary Now, tons of Food Diaries on line, some have a fee and others are free.
Just google and find one you like.. This is the most important step!!It is a bit time consuming to set up but MUST be done. You cannot determine where you are going without looking at where you are!! Like a GPS for yourself!!! You can input your favorite recipe and meals, save them, and then just access them as you go from your personal food data log.
Ie: My breakfasts are usually 1/3 cup dry slow cooking oatmeal, 1 egg white, ¼ cup milk, 1T raisins, I enter all that information and store it and I access with a click it every time I eat that breakfast! Brilliant
Oatmeal 110 cals (protein 4 gms)
1 egg white 17 cals (protein 3 gms)
¼ c skim milk 22 cals (2 gms)
1 T raisins 70 cals
Total = 219 protein = 9 gms
This is an awesome start, slow cooked oatmeal (the best) slow burning carbohydrates, protein to keep you full and raisins for that bit of sweet, I add a dusting of Brown Sugar Twin...
There really aren't many different things to enter, your favorite breakfasts, lunches snacks etc, there is listed chicken, hamburgers, fast foods, pre packaged foods. Food Diary websites are marvelous tools and they make this part manageable. You can track your weight, measurements etc. Most importantly, you need to know what you are eating NOW to make the changes. If you make a change before you know what you are consuming now, you cannot determine correct strategies if your changes are not working for you.
Once I got all my food history for a week or 2, I sat down with my research. I adopt the Clean Food Eating (Tosca Reno) philosophy! Fabulous, not complicated and the whole family can be included and not feel cheated. Some of the really simple things I changed were
No drinking juice, I drink Skim Milk, Water, Tea, Coffee.
Eating more often
Getting protein into every meal and snack I eat.
I determined what I need as far as calorie intake, I took my current food diary and evaluated it and realized , yes I really am eating too much!!
I looked where I could make changes according to the clean eating guide. For me, I needed to reduce my carb intake! I modified a meal plan, slowly changed the way I eat.
It wasn't easy...all those years of snacking and eating too much food was extremely difficult. I read "Shut up, Stop Whining and Get a Life" THIS is really what changed things for me.
This process takes time, I am a mother of 2 teenagers, full time sales position, travel for business AND I still managed to find the time to check my food, workout 4 x per week and manage things. Think about how much time you spend in front of the TV. That 2 hours from when you get home to bed is YOUR TIME to do all of this. What does 2 hours of TV watching do for you????
Who cares who is the next Idol etc, with this time you can change your life SERIOUSLY!!!!! Read Shut Up, Stop whining about being FAT......and give up that lousy TV. You can rent the series and watch it on the weekend if you need to.