Week b y Week Ideas

Thursday, February 12, 2009

Week 1: Are You Ready for a Change? ..

starting a food diary where you record everything you eat and drink—and how many calories these foods and beverages contain.

Week 2: Set goals

you don't want to lose more than 1 to 2 pounds per week. And no one can eat perfectly all the time so it's important to focus on setting realistic short-term goals, each of which will bring you one step closer to achieving your long-term weight-loss goal

Week 3: Move more

Exercise is equally important....add activity into your everyday routines—take the stairs instead of the elevator, for example.

Week 4: Make smart choices

healthful cooking can help you to trim fat and calories while still enjoying your favorite recipes. The result: You won’t feel deprived and will stay motivated to stick to the healthy behaviors that will help you reach your goals.

Week 5: Outsmart eating triggers

Writing down or “journaling” about not only what you eat, but also where, how and with whom you eat, can help you identify the situations and foods that are overeating triggers for you.

Once you know what these triggers are, you can figure out how to deal with them

Week 6: Get support

Losing weight may seem hard but it helps to have people—family, friends, co-workers, fellow dieters—who support your weight-loss efforts in all kinds of ways. Some may help keep you motivated; others may help you manage other responsibilities in your life so that you can make time to go food shopping or exercise. So find those family members and friends who can help you help yourself.

Week 7: Recharge your weight loss

When you first start a weight-loss plan, the pounds seem to come off easily. You’re motivated, you’re meticulous about keeping accurate food journals and—let’s face it—you’re getting rid of the excess water that your body creates when it breaks down fat. But, eventually, your rate of weight loss slows and then… stops. Is this the beginning of the end? NO! It’s the beginning of the second phase of your weight-loss journey. You can restart your weight loss with some smart strategies.

Week 8: Embrace challenges

Losing weight would be easy if it weren’t for eating out… special occasions… dinner parties… travel… friends…holidays… Okay, losing weight in the real world is never easy—but it’s certainly possible. You simply need to plan ahead and embrace the challenges.

Week 9: Solve problems

If you’ve been keeping a food diary as part of your weight-loss efforts you’ve probably noticed that every time you eat out, you exceed your daily calorie goal by, um, more than your calorie goal actually is. You’ve realized that going to a 7 p.m. movie before having dinner is a recipe for popcorn overload.

Now… what are you going to do about it? You’re going to figure out how to fix the obstacles that are getting in the way of your losing weight. Use these tips and tools to help you achieve weight-loss success.

Week 10: Think big picture

Your diet is sailing along well—you’re making great food choices and working out. You’re hitting your calorie targets, shedding a pound or two a week and fielding compliments left and right. Basically, you feel like a rock star given all that you’ve accomplished!

And then: someone orders a pizza. You eat a slice. Then you have another and another and just one more. You’re feeling guilty and you’re about to drown your sorrows in some ice cream. But you decide to stop and rein your eating in. Why? Because the key to overcoming such slip-ups is to forgive, forget it and get right back on track

Week 11: Support yourself

OK, so let’s say that you went ahead and ate the ice cream after all of those pieces of pizza. Does that make you a failure? Heck no! (Just someone who’s experienced a minor lapse of judgment.) Calling yourself names will do only bad things to your self-esteem and your weight-loss success. So stop it! Get ideas to stay positive from these tips and tools.

Week 12: Celebrate success

The good thing about fad diets is that you do them for a little while and then you’re done. The bad thing is that they don’t work! Weight management is a lifelong journey, not something you do for a few months and then move on.

To keep the weight you’ve lost from creeping back, you’ll need to keep up the healthy habits that helped you to lose it in the first place: track your calories, schedule in exercise, revisit your goals, and more.


I CAN restart anywhere , ANYTIME on my EATWELL SITE list for a positive attitude. WOULD YOU LIKE TO READ ALL THE EXTRAS FOR EACH WEEK.
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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