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Here we are at Day 4 of the 30-Day Weight Loss-athon. Today we turn to that dreaded downfall of wannabe-weight-losers everywhere – the diet.
Read the steps first, then take 10 minutes to complete them.
We only have 10 minutes, so move fast, act quickly and stop over-thinking. Just throw yourself in. Ready?
Im gonna skip straight to day 6…..my goal for the next 30 days
Fewer nuts, more water are my choices. I’ll measure them out so I can get a handle on how many I eat.
Our group decisions are as follows: Step 1: Cut your food portions in half. Psychological self-abuse=beating ourselves up because we didn’t stick to our diet. Suggestions: Dining Out: eat half at the restaurant & take half home for tomorrow; Reduce your portions starting at 10% until you reach 50% per licensed doctor; Reduce your portions: the food portion is the size of your fist; the size of the plate doesn’t matter small plates pile up like a little hill; fat free or skim milk is healthier for you; goal is to eliminate sugar in coffee & tea; use cream or honey instead of syrup in your coffee; Healthy desserts: yogurt ice cream or granola bars. only eat desserts on special occasions i.e. birthday, anniversary, holidays. Make it a small piece not to harm your diet. Eliminate alcoholic beverages—alternate with water, dilute with ice; & substitute with lemon or lime. It has been proven that drinking one glass of red wine per day can keep your arteries cleaned out. Find something you eat most days but could do without, & stop eating it only eat one serving; stop snacking: chips, crackers, candy, cookies, malts or ice cream. Snack suggestions: fruit or yogurt; Stop putting butter & use mustard instead on sandwiches; Add less or low fat or lite mayonnaise, gravy & sauces to your food; Cut down on snacks – skip them, skip on alternate days, share snacks, halve junk snacks or eat fruit; Use less fat when you cook: Cut the fat off meat before baking. Olive Oil is best to cook with; Switch to lower-fat cooking methods like baking & roasting versus frying Healthy cooking using the following methods: Crock Pot, Bake, Broil or Roast; Use less butter or a lower fat spread. Promise Butter is good for your heart per the World Heart Association. Step 2: Small plates will pile up like a small hill; Make signs of 10% Less, 20% Less, 30% Less, 40% Less until you reach 50% Less; Purchase fat free dairy products; no stickers just do less; use smaller bowls or zip lock sandwich bags; We agree that you cut your treats in half or portion them into baggies.
1) Log food religiously 2) Water water water! 3) if I go out to eat, immediately ask for a box when the food is served so that I can take half home.
I have put all ‘snack food’ (biscuits, chocolates, muesli bars etc) in glass coffee jars as an extra line of defense and put them out of sight so they are out of ‘arms reach’.
I have bought frozen fish fillets to eat instead of take-away food; and stocked up on fruit for healthy snacking.
1) journal points 2) limit sugary drinks to one per day and more water 3) go shopping for fruits and veg for stress grazing at work 4) sub protein for carbs for breakfast
1. Portion control. I will stop estimatig and measure with measuring cups. 2. We often eat spontaneously, so today I planned the day’s menu and calculated calories for each meal and stayed within point limit. 3. Added my fruit smoothie for breakfast which starts metabolism early in the day and includes dairy and fruit.
Because I don’t drink amount of water most professionals recommend – I’ve decided to drink water BEFORE I drink my coffee or eat anything. I’ll be increasing my water intake and cutting down on amount of food I eat at same time.
Put all meals and snacks on a plate, count ww points plus, drink soda only on mixed drinks. Reduce portion size by ww points plus
breakfast smoothie, lunch salad with a good protein, healthly snacks veggie sticks, nuts or fresh fruit, no alcohol during the week, plenthy of water!
I am going to stop eating butter. Bread and potatoes and crackers are simply a vehicle for butter in my world
I am going to stop eating butter. Bread and potatoes and crackers are simply a vehicle for butter in my world
My group decisions are below: Step 1: Cut your food portions in half. Psychological self-abuse= beating up myself because I didn’t stick to my diet. Suggestions: Eating Out: eat half at the restaurant & take half home for tomorrow; Reduce your portions & start at 10% to reduce your portions until you can reach 50% per licensed doctor; Reduce your portions: the size of the plate doesn’t matter small plates pile up like a little hill; fat free milk or skim milk is healthier for you; goal is to eliminate sugar in coffee & tea; use cream or honey instead of syrup in your coffee; healthy desserts: yogurt ice cream or granola bars; Drink fewer alcoholic beverages – alternate with water, dilute with ice, & substitute with lime or lemon & juices: cranberry, apple & grape [these juices are high in fructose/sugar]; Find something you eat most days but could do without, & stop eating it only eat one serving; stop snacking: chips, crackers, candy, cookies, malts or ice cream. Snack suggestions: fruit or yogurt; Stop putting butter & use mustard instead on sandwiches; Add less or low fat or lite mayonnaise, gravy & sauces to your food; Cut down on snacks – skip them, skip on alternate days, share snacks, halve junk snacks or eat fruit; Use less fat when you cook: Cut the fat off meat before baking. Olive Oil is best to cook with; Switch to lower-fat cooking methods like baking & roasting versus frying Healthy cooking using the following methods: Crock Pot, Bake, Broil or Roast; Use less butter or a lower fat spread. Promise Butter is good for your heart per the World Heart Association. Step 2: Small plates will pile up like a small hill; Make signs of 10% Less, 20% Less, 30% Less, 40% Less until you reach 50% Less; Purchase fat free dairy products; no stickers just do less; use smaller bowls or zip lock sandwich bags; We agree that you cut your treats in half or portion them into baggies.
I’m using smaller plates in a darker color. I like my coffee with ‘syrup.’ I put creamer in it, flavored and sugared. It’s a tough habit to break. I try to put less in and have fewer cups. Sometimes I will buy half and half instead. When I go to a restaurant, I only use cream. I don’t bother with the sugar packets. I’d have to put 3 in just to get it to start to taste sweet enough. That’s a full time job if you have several cups! You, then, are constantly having to adjust it when they refill your cup. I tell myself, “Do you like COFFEE or SYRUP with some coffee flavor in it? If you like COFFEE, then you should be happy to drink it without sugar. If you’re not happy, THEN STOP ORDERING COFFEE. YOU APPARENTLY DON’T LIKE IT!” My dessert is fruit or yogurt. You can’t get any better than watermelon, nectarines or coconut or mango flavored greek yogurt!
I’ve already decided to skip fast food–that was my downfall. Instead, I will stock up on low calorie frozen meals so that I can’t use the excuse that I don’t have time to cook to lure me into eating fast food.
I will reduce dressings, sour cream and try dessert every other night.
I am following the WW Simply Filling plan, so my diet doesn’t need much tweaking. I will make my portion size a bit smaller, though.
Stick to low fat dairy products (sometimes I cheat), drink water for the majority of my beverage choices, use smaller plates, only buy healthy snacks and use careful portion control
only put butter on jelly side of sandwich to keep jelly from soaking through the bread (why did I think I needed both butter and peanut butter) Instead of a handful of Smarties for a snack, only eat four (and don’t chew, suck on them til they melt in my mouth so it seems to last longer) Q: How can I live without chocolate?????
10% Less written on a note and now on the Fridge. I really am going to try to eat less !!