Freedom is choosing your responsibility. It's not having no responsibilities; it's choosing the ones you want.
—Toni Morrison
Thursday, October 23, 2008
Wednesday, October 15, 2008
Daily Inspiration
I have, despite all disillusionment, never, never allowed myself to feel like giving up. This is my message today; it is not worthy of a human being to give up.
—Alva Myrdal
—Alva Myrdal
Monday, October 13, 2008
Seven Steps to Permanent Weight Loss
Step 1. Make Sure You're Ready for Change
Of course you want to lose weight-that's why you are reading this-but in order to make a life plan you can stick with, you must be ready-truly ready-to make the commitment. Losing weight will take some time and effort, and it will require you to make some sacrifices. (If it were easy, everyone would be thin!) The first step is to make sure you're ready to get started.
Step 2. Set Goals
The next step on your weight-loss journey is to decide what kind of weight loss makes sense for you. Weigh in, assess your eating habits and make a game plan. That will include long-term goals and more immediate goals too.
Step 3. Track Yourself
Self-awareness is self-motivation: by keeping track of your behavior, you motivate yourself to change because you become more accountable. Track yourself with a food diary and exercise log-some of the most powerful tools for managing your weight.
Step 4. Eat Mindfully
Healthy eating means getting a variety of foods in moderation-not making any food forbidden, but not going overboard on those rich foods that were once special-occasion indulgences. Eat mindfully by knowing the foods that make weight loss easier, and understanding key healthy-eating principles.
Step 5. Commit to Move More
Exercise makes weight loss much easier-but more important, people who move more are more likely to keep the pounds off. No matter where you're at now, you can become "an exercise person."
Step 6. Get Support
Losing weight is challenging-we can't expect to do it alone. As you make your way through losing weight, you'll need to cultivate a network of friends, family, co-workers, professionals and like-minded dieters.
Step 7. Have a Long-Term Plan
As you reach your weight-loss goals, you're ready for the final step: creating a long-term strategy that will help your successes stick for good.
Of course you want to lose weight-that's why you are reading this-but in order to make a life plan you can stick with, you must be ready-truly ready-to make the commitment. Losing weight will take some time and effort, and it will require you to make some sacrifices. (If it were easy, everyone would be thin!) The first step is to make sure you're ready to get started.
Step 2. Set Goals
The next step on your weight-loss journey is to decide what kind of weight loss makes sense for you. Weigh in, assess your eating habits and make a game plan. That will include long-term goals and more immediate goals too.
Step 3. Track Yourself
Self-awareness is self-motivation: by keeping track of your behavior, you motivate yourself to change because you become more accountable. Track yourself with a food diary and exercise log-some of the most powerful tools for managing your weight.
Step 4. Eat Mindfully
Healthy eating means getting a variety of foods in moderation-not making any food forbidden, but not going overboard on those rich foods that were once special-occasion indulgences. Eat mindfully by knowing the foods that make weight loss easier, and understanding key healthy-eating principles.
Step 5. Commit to Move More
Exercise makes weight loss much easier-but more important, people who move more are more likely to keep the pounds off. No matter where you're at now, you can become "an exercise person."
Step 6. Get Support
Losing weight is challenging-we can't expect to do it alone. As you make your way through losing weight, you'll need to cultivate a network of friends, family, co-workers, professionals and like-minded dieters.
Step 7. Have a Long-Term Plan
As you reach your weight-loss goals, you're ready for the final step: creating a long-term strategy that will help your successes stick for good.
Starting Your Food Diary
How to track what you eat for weight-loss success.
Start by writing down everything you eat and drink today. A few ground rules:
Keep it handy. Take your food diary with you everywhere, so it's always at the ready whenever an eating opportunity presents itself (say, that sliver of cake at a surprise office birthday celebration). For convenience, you can also use a small notepad to write down what you eat, then enter the list in your diary later.
Write it right after you bite it. That way, you won't forget anything, especially quantities. Don't forget condiments, like that pat of butter on your green beans. Be sure to include those "incidental" nibbles that are notoriously easy to overlook — like that last quarter of a grilled-cheese sandwich you polished off when your child left it on her plate, or that mini candy bar from the jar on your co-worker's desk.
Be specific. Record the type and amount of food in as much detail as possible, especially portion sizes; list "10 crackers," rather than "a handful," or "2 cups popcorn" rather than "small bowl."
Record calories. Look up the calorie value of the foods and drinks you've had today, making sure to adjust for the portion size. For example, if that portion of ham in your sandwich at lunch was larger than the 1-ounce-slice serving listed, make sure to adjust the calories accordingly. If you can't find a food you've eaten on the list, check food labels or other standard calorie-counting guides.
It's better to add up the calories as you go, rather than waiting until later; that way you'll have a running tally of what you've eaten. But if you don't have time to do the math each time, don't sweat it. Do the best you can, and add up the numbers at the end of the day.
Do I Have to Write Everything Down?
There's no denying that keeping a food diary takes time, especially in the beginning as you learn the ropes. But there's also no denying that it really works. Simply put, studies show that people who use food diaries tend to lose more weight and keep it off longer than those who don't. Food diaries are so important, we consider them essential. You'll see why in just a day or two.
If you're feeling overwhelmed at the idea of a food diary, you're probably someone who will benefit the most from this kind of approach. It might be the first time that you've stepped back and really paid attention to your daily eating behavior, and you might be amazed at what it shows you about yourself.
Keep in mind that like all habits, recording in your food diary will get easier over time, as it becomes instinctive. You'll notice you eat many of the same foods from day to day, so you won't have to look up their calories every time. (Your previous days' diary entries will serve as a handy reference for calorie counts too.) You'll quickly memorize the calorie counts in your staples — about 70 in half an English muffin, 140 if you eat the whole thing, 35 more if you spread on a pat of butter.
Courtesy of EatingWell.com
Start by writing down everything you eat and drink today. A few ground rules:
Keep it handy. Take your food diary with you everywhere, so it's always at the ready whenever an eating opportunity presents itself (say, that sliver of cake at a surprise office birthday celebration). For convenience, you can also use a small notepad to write down what you eat, then enter the list in your diary later.
Write it right after you bite it. That way, you won't forget anything, especially quantities. Don't forget condiments, like that pat of butter on your green beans. Be sure to include those "incidental" nibbles that are notoriously easy to overlook — like that last quarter of a grilled-cheese sandwich you polished off when your child left it on her plate, or that mini candy bar from the jar on your co-worker's desk.
Be specific. Record the type and amount of food in as much detail as possible, especially portion sizes; list "10 crackers," rather than "a handful," or "2 cups popcorn" rather than "small bowl."
Record calories. Look up the calorie value of the foods and drinks you've had today, making sure to adjust for the portion size. For example, if that portion of ham in your sandwich at lunch was larger than the 1-ounce-slice serving listed, make sure to adjust the calories accordingly. If you can't find a food you've eaten on the list, check food labels or other standard calorie-counting guides.
It's better to add up the calories as you go, rather than waiting until later; that way you'll have a running tally of what you've eaten. But if you don't have time to do the math each time, don't sweat it. Do the best you can, and add up the numbers at the end of the day.
Do I Have to Write Everything Down?
There's no denying that keeping a food diary takes time, especially in the beginning as you learn the ropes. But there's also no denying that it really works. Simply put, studies show that people who use food diaries tend to lose more weight and keep it off longer than those who don't. Food diaries are so important, we consider them essential. You'll see why in just a day or two.
If you're feeling overwhelmed at the idea of a food diary, you're probably someone who will benefit the most from this kind of approach. It might be the first time that you've stepped back and really paid attention to your daily eating behavior, and you might be amazed at what it shows you about yourself.
Keep in mind that like all habits, recording in your food diary will get easier over time, as it becomes instinctive. You'll notice you eat many of the same foods from day to day, so you won't have to look up their calories every time. (Your previous days' diary entries will serve as a handy reference for calorie counts too.) You'll quickly memorize the calorie counts in your staples — about 70 in half an English muffin, 140 if you eat the whole thing, 35 more if you spread on a pat of butter.
Courtesy of EatingWell.com
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