1) Keep a food diary.
Taking the time to write down exactly what you eat and drink everyday will allow you to get a better idea of why you may not be accomplishing your desired goals. Estimate calories wherever you can. Maybe you’re eating too much, or possibly not enough. Does your diary show multiply trips to Starbucks each day? Are you eating enough fruits and vegetables? A food diary will allow you to make an accurate analysis of your eating habits so that you can improve upon them, and then actually track your own progress. The food & exercise log that I use and recommend is FitBook- it is an excellent way to document everything you do, track your goals and see all of the things you've accomplished.
2) Sit down for at least 3 meals a day.
This means no eating at your desk, in your car, at the playground, or in front of the television. It also means that you don’t skip breakfast, lunch or dinner! Even more impressive is if you can sit down for two or three additional snacks as well, but that may be pushing it! If your focus is on your computer, watching your children, talking on the phone, watching television, etc., you aren’t truly aware of the calories that you’re consuming. Chances are that by not listening to your body, you won’t know when you feel full and should stop eating, and that is what leads to a quick extra 3,500 calories each week.
3) Cut out junk food and take-out for one week.
This might be really hard for some of us, and I understand the challenges. But for a single week, eat as clean of a diet as you can. Brown bag it to work, or pack a cooler each day with fresh fruits and vegetables, complex carbohydrates, and lean proteins. You may be tired at the end of the day, but for one week, resist the urge to order out. At the end of this week, review how you’re feeling overall.
My guess is going to be that if you incorporate fresh organic choices into your diet and cut out the junk (which is usually packed with excess calories and sodium), you’ll find that both your body and mind perform at an improved level. And if you like the results after one week, keep it going!
Whether you want to lose weight, gain weight, or you just want to establish healthier eating habits, these tips will help you move in the right direction. There are more tips at www.strollerstrides.com.