Now that you have your food diary in place, you can see where you are snacking and where you can start adjusting your habits. Why not ask your family to do one as well. They will probably be as shocked as you!!
This is where people start to panic as they think they have to stop eating all their favourite things at once! This is a HUGE mistake, as that is when you start to crave them and you eventually become discouraged and possibly end up worse then you started. the main reason people fail following an eating plan can be they:
To start with all you have to do is make small adjustments.
NEVER skip breakfast.
No matter which book you read or Doctor you see, they will always tell you to drink water. The recommended daily intake is 8 glasses. Don't worry if you cannot reach this target to start with, just do the best you can.
Water is essential for:
Why not make a pledge to yourself, for example: I will only drink 2 cups of tea today or I will eat a piece of fruit today instead of biscuits, and then stick it on the fridge or where you will see it.
Instead of having full fat milk have semi skimmed or even better soya.
Changing to brown bread instead of white and the same with rice.
Most important of all is to stay positive.
The UK Department of Health estimates that Women need to consume 1940 and Men need to consume 2550 calories a day. Factors that need to be taken into consideration are your age, height weight and your general daily activity, so these do vary.
Why do we need calories?
Calories supply energy which the body needs to move, work, keep warm and function correctly.
Now the next big question is Do you incorporate any exercise during the day?
Or even better get your family involved. This may not seem as hard or impossible as it sounds.
Here are some suggestions:
This is where people start to panic as they think they have to stop eating all their favourite things at once! This is a HUGE mistake, as that is when you start to crave them and you eventually become discouraged and possibly end up worse then you started. the main reason people fail following an eating plan can be they:
- Are too impatient for results and want change to happen immediately.
- Are not sufficiently motivated.
- Excercise on an empty stomach.
- Don't eat the right amount.
To start with all you have to do is make small adjustments.
NEVER skip breakfast.
No matter which book you read or Doctor you see, they will always tell you to drink water. The recommended daily intake is 8 glasses. Don't worry if you cannot reach this target to start with, just do the best you can.
Water is essential for:
- Digestion of Food.
- Elimination of Waste Products
- Lubricant for Joints and Eyes
- Rgulates Body Temperature
- Flushig out the Kidneys and Bladder to avoid Infection
- Improving Complexion
Why not make a pledge to yourself, for example: I will only drink 2 cups of tea today or I will eat a piece of fruit today instead of biscuits, and then stick it on the fridge or where you will see it.
Instead of having full fat milk have semi skimmed or even better soya.
Changing to brown bread instead of white and the same with rice.
Most important of all is to stay positive.
The UK Department of Health estimates that Women need to consume 1940 and Men need to consume 2550 calories a day. Factors that need to be taken into consideration are your age, height weight and your general daily activity, so these do vary.
Why do we need calories?
Calories supply energy which the body needs to move, work, keep warm and function correctly.
Now the next big question is Do you incorporate any exercise during the day?
Or even better get your family involved. This may not seem as hard or impossible as it sounds.
Here are some suggestions:
- We all have one of the greatest tools within our own homes, which we overlook, and even better it doesn't cost a thing! the stairs. Try running up and down them a couple of times. Or even have a race with the children to see who is the fastest. You might be the slowest to start, but after a couple of weeks, you will be giving them a run for their money.
- Why not get your children involved planning, planting and looking after a herb garden to start with. If they enjoy it, why not then progress to vegetables. You could always sell or swap them with your neighbours.
- If your children still aren't really interested in fruit why not give them an Innocent smoothie, as each carton is packed full.
- Do you have any pets? If so, why don't you start a dog walking business. Again, get the children to make up flyers so that you can put them through your neighbours doors. Any money you make could go towards wii games (please see below).
- Of course we are in an age of technology. If your children like to play games why not save up and get a wii console. Have a family day where you not only have fun but also have fun exercising. You could always invite other members of the family or have Friends over to join in. If you cannot afford one, perhaps your local pub may have one, where you can start up a club.
- Before you start with the wii console (which may make you a bit self conscious) you may want to start out at your own pace. This is where fitness DVDs can come in handy, however, sometimes it can be a bit overwhelming as there are so many to choose from. My favourite ones are called "10 minute solution". They have programs from beginners to professionals and as all of the workouts are 10 minutes, there is no excuse not to fit them into your working day! Have a look out for them on www. Amazon.co.uk or if you are outside the UK on www.Amazon.com.
Most important of all is to enjoy what you are doing.
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