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Dustin LindenSmith

father | musician | writer


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suntrees

weight loss 1: eating

a basic premise:
eat less than you require for your energy level at least until your weight reaches a healthy balance

a common obstacle:
eating habits grounded in emotional and other non-nutritive motivations

another common obstacle:
ongoing concern about the past and the future
(e.g. I shouldn't have eaten that; what should I eat next; I'm not going to be able to do this; this has never worked before)

a simple, effective approach:
-- plan your meals and their schedule in advance each day
-- follow your meal plan and its schedule each day
-- eat each meal slowly and mindfully while seated at the table
-- eat each meal at the prescribed time
-- when finished each meal, clean up after yourself and don't think about your next meal until it's time

before you start:
-- take all of your measurements along with a photo (weigh yourself, measure your Body Mass Index (BMI), and measure your biceps, chest at nipples, waist at navel, hips at buttocks, upper thighs, and calves)
-- write down up to 5 specific goals you will attain with respect to your weight loss and health improvement (e.g. "I will lose 20 pounds in the next 12 weeks" is more effective than "I want to look better in a bathing suit this summer")

some tips:
-- eat 4-6 smaller meals spaced at 2-3 hour intervals throughout the day
-- drink a glass of water before each meal
-- avoid excess simple carbohydrates like white breads, pastries, and sugar
-- eat protein at every meal (chicken, fish, lean beef/pork, nonfat/unsweetened dairy)
-- eat 2-4 servings of vegetables each day
-- eat 1-2 servings of fruit each day
-- grant yourself 3-4 "free" meals each week (if you like, plan them and look forward to them so that it doesn't feel like you're on a restricted diet)
-- weigh yourself fully undressed every morning before you've eaten or exercised; make note of your weight in your journal and take each week's average to track your progress

observations and other tips:
-- plan your meals in general from one week to the next and do all of your grocery shopping for the week on one day; bring a list with you to avoid impulse purchases
-- it takes at least 2 weeks to become accustomed to a new eating plan, so be prepared to make some mistakes and not to follow it 100% for the first 2-week period; by the 4-week point, if you find yourself cheating once a day or more, reassess your plan and motivations, and start over
-- from one week to the next, your newly-acquired healthier eating habits will become more engrained within you. After a month or two has passed, these habits will begin to feel quite natural; after 3-4 months, they will simply have become the way you eat.
-- keeping a daily journal of your progress for the first 2 months and then making regular observations 1-3 times per week thereafter will help you monitor your progress and stay on course
-- take stock of your progress on the same day of each week; if you've maintained a generally forward momentum throughout the previous week, congratulate yourself heartily and continue to build momentum in the following week. If your momentum has stalled or gone backwards, pick one important thing to improve and work on it for the following week. Reassess your progress the following week to see how you're doing.

more on overeating psychology and exercise routines later

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gwendy April 25th, 2003
blah.

iamom May 7th, 2003
(kiss)

gwendy May 7th, 2003
hows the business coming along?

iamom May 7th, 2003
Thanks for asking. It's progressing. I'm still waiting to hear back from my former employer about a license agreement for their software (this is required for me to start actually offering the service), but I'm not letting that hold me back too much, and I've begun to contact some of my former clients to let them know that I'm on the block now, offering my services.

I hope to start official work with my first client at some point within the next 3-4 weeks. Shortly after the real work begins, I'll also be setting up a separate phone line with a toll-free number so that people can continue to leave me important overnight messages, too... :)

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