An Eating and Movement Plan

I stress that being healthy is a mindset, not just an accessory to life. The many times that I have started a diet plan and exercise routine, it was not something that I could maintain or fit in my life. I find so often I choose a diet plan because I think that I will lose weight faster but this is not a healthy way to live. Yo-Yo dieting just makes me sad that I lost weight and gained it right back.

1. Pick a Diet plan that you can stick with in multiple situations and can grow healthy habits. AND YOU ARE HAPPY WITH IT.

• So when I went to chose a way to eat for life, I turned to weight watchers. It builds great habits even if you don't count points for the rest of your life. As wanders and gathers, humans ate a lot of fiber everyday, so no better way to prevent colon cancer, heart disease, and blood sugar problems than to return to nature. If you are unfamiliar with Weight Watchers, most vegetables are "free" to eat: meaning you can eat til the cows come home from chewing their cud (and you might feel that way too). And fruit is relatively low points. I am not saying that you should go to WW and start their program, all I am saying is stick with something that you can do and build great habits on.
  
• I recommend reading Zonya Focco's books and watching her on public television. Before I started WW, I tried combining diets together or counting calories (just something that I didn't keep up with).

2. Make sure that you can follow the diet routine:

• Do you need to buy pills or supplements that you normally don't take?
• Is the food plan something that you can make/prepare on a daily basis?
• How different is your current diet/eating from what you are looking at doing?

3. Is the eating plan balanced or does it focus too much on protein or carbs?

• Remember balance is the most important thing to do!

4. Keep a food diary

• I have a small 3 x 4 note book that I write the date, weight and time and food amounts in daily. I keep it with me everywhere I go and write down everything.
• I write the quantities of what I eat and the time.
  

5. Just because you eat that oreo or piece of cake with frosting and a scoop of ice cream, doesn't mean that the whole day is shot!

• If you are anything like me, I used to "blow my diet" when someone brought in something yummy, like a donut and go, "Well, for the rest of the day I am not on a diet" So I would pig out. But EVERYTIME you put something in your mouth, it is a choice and you can limit the amount of calories you take in after you have that donut.
• Even before I have that treat, I procrastinate! Hold off and forget about the treat! Walk away and delay the desire!
  
• If I have that treat, I cut a piece of it off. Have some fraction of the treat and don't eat the whole cow. For example, co-workers bring in these great donuts and I want one so I take an 1/8th of it. I savor the taste and then ask myself, "Is this worth the calories?" If I say yes, I have another 1/8th, if I say no, I walk away.
• Then the rest of the day can be filled with healthy fruits and vegetables!
  

So now you are wondering what I eat? Here's a sample of what you can find in my food diary:

7/15/09 163.2lbs
7:00 1c cheerios
1/2c soy milk
1 peach
10:30 1 apple
1c carrots and celery
1:30 3c lettuce
1/2c salsa
3oz. chicken
5:00 2 clementines
8:00 2c lettuce
3oz chicken
7oz baked potato
1/2c salsa
1 oreo

That's 3 servings of fruit and 8 servings of vegetables! Now keep that up and lose those pounds! There really should be additional servings of milk, but I don't really like it.

Well I am getting wordy today so I will talk about exercise (it's a whole different animal) at a later time. In addition, what to look for in a gym, what I consider for ways to become/stay active, and some recipes!