Aren't you tired of the Weight?

Aren’t you tired of losing the same weight over and over again?

Aren’t you wondering why there are no permanent solutions? To achieve lifetime results you need to make changes in your attitudes and behaviors. Let’s face it if we go along doing things the same old way there will never be any changes. You need to do things differently in order to get different results.

Remain Focused by Setting Specific Goals

Set two or three specific goals per week. These goals can repeat themselves until mastered. Update your goals, in written form on a weekly basis.

Write a Weekly Plan

This helps to create the means to achieve your written goals. If your goal is to exercise the plan should help define the system of accomplishing this mission. Use your weekly plan or “mission statement” as a mantra to motivate you to action and default to it’s strategies when challenged.

Keep Records

Successful businesses are built on a system of checks and balances, so are successful eating patterns. Keep a food and exercise diary to help remind you of calories in verses energy spent.

Plan For Success

You have to plan for each coming week. Either on Saturday or Sunday, plan what meals will be eaten at home and what meals will be eaten out. Then go to the grocery store, list in hand, and try to project the coming week.

Beware Of Portion Distortion

Think of your meal as served to you on an 8’’ dinner plate. One half of your plate should contain green vegetables and or fruits. Cut the other half of your plate in half leaving ¼ for lean protein foods about 3-4 ounces of chicken, fish or beef and the other ¼ for starch, about 1 cup of pasta or 1 small potato, or ½ cup of rice.

Avoid a Chain Reaction

Stimulus (cue) control involves learning what social or environmental cues seem to encourage undesired eating, and then changing those cues. For example, you may learn from reflection or from self-monitoring records that you're more likely to overeat while watching television, or whenever around a certain friend. You might then try to modify the association of eating with the cue, don't eat while watching television, or change the circumstances surrounding the cue, plan to meet with your friend in non-food settings. In general, visible and accessible food items are often cues for unplanned eating. So, out of sight out of mind!

Eat Small Frequent Meals

Changing the way you go about eating can make it easier to eat less without feeling deprived. Try eating a snack every 2 hours after meals. This snack can be a fruit, one ounce of low fat cheese or a cup of vegetable soup. Or save half a sandwich from lunch and eat it at 3PM.

Eat Slowly

It takes 15 or more minutes for your brain to get the message you've been fed. Slowing the rate of eating can allow feelings of fullness to begin to develop by the end of the meal. Eating lots of vegetables can also make you feel fuller.