Posted by Carol Dunlop on August 12, 2009 at 9:55pm
Where do you start?You can only measure your progress, by having a clear awareness off where you are now. The speed at which you progress towards your goals will depend upon where you are staring from.Where are you now? Identify an area (areas) in need of a solution. List your strengths and what you would like to work on.Strengths--------------------------------------------Areas of DevelopmentIt is best to work on one or two at most at one time. Select the ones you will work on and focus your energy on dealing with them.Select TWO Areas to Focus on from the list below:- Eat a balanced meal or snack every three hours.- Drink at least half my body weight (oz) of water.- Eliminate all sources of liquid calories- Eliminate all refined sugars & processed carbohydrates.- Drink alcohol only on my cheat day.- Eat breakfast every day.- Do not skip meals.- Avoid hydrogenated and saturated fats.- Eat vegetables with every meal.- Eat a lean protein, complex carb, and fibrous carb with every meal.- Stop eating three hours before bedtime.- Control portion sizes (refer to portion size guidelines).- Consume 25 grams of fiber each day.- Take a multivitamin.- Avoid all sugars and fruit juices.- Avoid fast food.- Replace butter and high fat spreads with jams & low fat spreads.- Minimize coffee consumption to two cups a day.- Schedule your cheat meals – limit to 10% of weekly meals.- Avoid white bread, rice, & pasta.- Eat complex carbohydrates such as whole grains, sweet potatoes, oatmeal, & brown rice.- Take the stairs instead of the elevator.- Take a walk during my lunch break.- Do not weigh myself for at least four weeks.- Plan meals in advance.- Shop the perimeter of the grocery store to find fresh foods.- Establish realistic short-term and long-term goals and write them down (refer to goal setting sheet).- Be physically active for at least 30 minutes every day.- Write in Fitness Journal at least three days a week.- Perform a fun recreational physical activity with family.- Park farther away from my destination.- Perform a stress relieving activity for at least ten minutes every day.- Replace TV watching with physical activity.- Do jumping jacks and crunches while watching TV.- Always be conscious of my eating.- Identify emotional eating triggers and practice substitute activities.- Don’t eat while watching TV.This week I will focus on _______________________________________
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