NWR - 10 DOs of Dieting
Sorry this is long but I found it interesting and thought I´d share
10 Do´s for Loosing Weight
When we are planning on loosing weight we always focus on the DON´TS. DON´T eat this, DON´T eat that, etc. On this plan, DON´T is a four letter word. We will focus on the word DO. The only way to success is to take a proactive approach to weight loss and ad the following DO´s to your daily routine. we must focus on the
1. DO Keep a Food and Exercise Diary –
write down everything thing you eat (even chewing gum). This helps you see where you are eating unnecessary calories and also when you know you have to write it down, you think twice before eating it (*** if you want to track it online and are not part of weight watchers or denise Austin, etc you can use: NUTRIDIARY.COM. It´s a site that´s free that lets you track food intake and calories, inches, etc. Of the free ones I´ve found this is the one I like the best.)
2. DO Get More Sleep –
When you´re sleep deprived you´re more likely to catch a cold or have a car accident, work performance can suffer, etc. More important to our immediate cause, a tired body is less efficient at building muscle and burning fat. Although it can be hard, aim for at least 8 hours a night, especially during the next four weeks.
3. DO Eat Breakfast-
If you are not hungry, have at least a half a bagel, glass of juice, banana – something. This gets your metabolism started and begin burning calories. Ideally breakfast should be well rounded with a bit fo preotein and fruit as well as fiber.
4. DO Strive for Five! –
East at least five servings of fruits and veggies per day. If you are not that friendly with fruits and veggies try innovative ways to sneak them in such as: piling fresh spinach leaves, grated carrots or sweet red pepper on a sandwich, toss chopped veggies into an omelet, add frozen veggies to a can a soup, throw mango, banana, berries, etc into a smoothie.
5. DO Drink More Water –
Although 8 – 10 glasses is conventional wisdom don’t stop there – drink as much as you can. Ideally you should consume 0.67 ounces of water per pound of body weight. For a 130-pound woman that´s almost 11 eight ounce glasses a day. How to fit it in? Take water everywhere. I fill up 5 water bottles every morning. One stays with me at all times, the others go in my car, office and exercise bag. This ensures that I will always have water within reach. Once you get used to drinking water, you can´t do without it.
6. DO Eat When You Aren´t Hungry –
On a satiety scale of 1 – 10 (1 being starving and 10 being Thanksgiving dinner-type stuffed) always aim for a 5. Never let yourself get too hungry or too full. Pack healthy nibbles to bring with you to work.
7. DO Get Moving Before Dinner –
Research shows that predinner physical activity – even if its just a 10 min walk – can help curb your appetitie so you end up eating less. Plus it gives your metabolism a quick boost so your body is fully prepared for the food you´re about to eat.
8. DO Establish a Kitchen Curfew -
When the clock strikes 8 turn off the lights and tell yourself that the kitchen is closed until morning.
9. DO Breathe –
ou body needs oxygen to survive and thrive. Start each morning with three deep breaths – long, fill-your-lungs-with-air breaths. Throughout the day every two hours remember to take two more deep breaths. If you can, go outside, so you´re breathing fresh clean air.
10. DO Smile, Laugh and Enjoy the Day –
To get lasting results you need to focus on every aspect of your life. Give yourself an attitude makeover too. Remind yourself to smile more.
10 Do´s for Loosing Weight
When we are planning on loosing weight we always focus on the DON´TS. DON´T eat this, DON´T eat that, etc. On this plan, DON´T is a four letter word. We will focus on the word DO. The only way to success is to take a proactive approach to weight loss and ad the following DO´s to your daily routine. we must focus on the
1. DO Keep a Food and Exercise Diary –
write down everything thing you eat (even chewing gum). This helps you see where you are eating unnecessary calories and also when you know you have to write it down, you think twice before eating it (*** if you want to track it online and are not part of weight watchers or denise Austin, etc you can use: NUTRIDIARY.COM. It´s a site that´s free that lets you track food intake and calories, inches, etc. Of the free ones I´ve found this is the one I like the best.)
2. DO Get More Sleep –
When you´re sleep deprived you´re more likely to catch a cold or have a car accident, work performance can suffer, etc. More important to our immediate cause, a tired body is less efficient at building muscle and burning fat. Although it can be hard, aim for at least 8 hours a night, especially during the next four weeks.
3. DO Eat Breakfast-
If you are not hungry, have at least a half a bagel, glass of juice, banana – something. This gets your metabolism started and begin burning calories. Ideally breakfast should be well rounded with a bit fo preotein and fruit as well as fiber.
4. DO Strive for Five! –
East at least five servings of fruits and veggies per day. If you are not that friendly with fruits and veggies try innovative ways to sneak them in such as: piling fresh spinach leaves, grated carrots or sweet red pepper on a sandwich, toss chopped veggies into an omelet, add frozen veggies to a can a soup, throw mango, banana, berries, etc into a smoothie.
5. DO Drink More Water –
Although 8 – 10 glasses is conventional wisdom don’t stop there – drink as much as you can. Ideally you should consume 0.67 ounces of water per pound of body weight. For a 130-pound woman that´s almost 11 eight ounce glasses a day. How to fit it in? Take water everywhere. I fill up 5 water bottles every morning. One stays with me at all times, the others go in my car, office and exercise bag. This ensures that I will always have water within reach. Once you get used to drinking water, you can´t do without it.
6. DO Eat When You Aren´t Hungry –
On a satiety scale of 1 – 10 (1 being starving and 10 being Thanksgiving dinner-type stuffed) always aim for a 5. Never let yourself get too hungry or too full. Pack healthy nibbles to bring with you to work.
7. DO Get Moving Before Dinner –
Research shows that predinner physical activity – even if its just a 10 min walk – can help curb your appetitie so you end up eating less. Plus it gives your metabolism a quick boost so your body is fully prepared for the food you´re about to eat.
8. DO Establish a Kitchen Curfew -
When the clock strikes 8 turn off the lights and tell yourself that the kitchen is closed until morning.
9. DO Breathe –
ou body needs oxygen to survive and thrive. Start each morning with three deep breaths – long, fill-your-lungs-with-air breaths. Throughout the day every two hours remember to take two more deep breaths. If you can, go outside, so you´re breathing fresh clean air.
10. DO Smile, Laugh and Enjoy the Day –
To get lasting results you need to focus on every aspect of your life. Give yourself an attitude makeover too. Remind yourself to smile more.
