Plan Your Day to Lose Weight
Making lifestyle changes doesn't come naturally. To change your eating and exercise habits, you've got to plan - to make it happen.
Goal No. 1: Plan Your Daily Food
First, take note of every bite of food you have during the day. Don't forget
that run through the supermarket - all those tasty samples you couldn't pass
up. "A food journal is the single best thing you can do," says Gary Foster,
PhD, clinical director of the weight and eating disorders program at the
University of Pennsylvania School of Medicine. "You become more conscious of
what you're doing. It helps you monitor yourself, and make corrections in
Dietitians call it a food journal. But really, it's research for your plan
of action, he explains. You'll see where you need improvement. "Plans work
better than platitudes," Foster tells WebMD. "Instead of 'I'll exercise more,'
make it 'I'll walk tomorrow morning at 7 a.m.'"
Keep it simple. Journals don't have to be labor-intensive,
he says. Focus on your high-risk time slots when you're most likely to get off
course. Example: You know you eat junk at night, or that you snack after 3
p.m., or between lunch and dinner. Just keep notes during that time period.
You'll quickly see problem habits: banana split vs. banana, the whole container
of nuts vs. a handful.
Set specific goals. You can't just tell yourself to eat
less junk food after 8 p.m. Be specific - 'I'm going to substitute popcorn for
potato chips.' That way you know exactly what to do. There's no question.
Use weekends wisely. "When things are a little quieter on
weekends, you can think about the upcoming week," says Stokes. "Decide what
you're going to eat. Go to the market, so you're a little ahead of the game.
You can even prepare food on the weekend and freeze it, then pull it out during
Consider your options. Keep lists of healthy foods and
meals you love, and plan accordingly, adds Elisabetta Politi, RD, MPH,
nutrition manager at the Duke Diet & Fitness Center at Duke University
Medical School. "I advise people to think of five different breakfast, lunch,
and dinner options. Then you'll have some freedom - you can choose from your
favorites. But your eating will be more structured. That's what's
Shop wisely. A well-stocked fridge and pantry can make it
easier to grab a healthy snack or prepare delicious meals that are also good
for you. Keep basics like these on hand: low-fat milk and yogurt, eggs, peanut
butter, a variety of fresh fruits (include berries and grapes) and vegetables
(include carrots and celery), soybeans, garlic, whole grain pasta/bread, fish,
and high-fiber cereal.
Plan healthy treats. Low-fat cheese or yogurt, hummus with
veggies, and fresh fruit are great choices. Keep them at home; take them to the
office. That will help you eat the right foods when you're starving -
especially in the late afternoon, during drive time -- and when you finally get
home at night.