I know that making lifestyle changes is extremely hard for some, so here are some tips that can help make it so that whatever change you decide to commit to has is successful for you.
First thing you need to do is decide what your "target behavior is" What is it about yourself that you want to change?
PRECONTEMPLATION
- Raise your awareness Research your target behavior and its effects.
- Be self-aware Look at the mechanisms you use to resist change, such as denial or rationalization. Find ways to counteract these mechanisms.
- Seek social support Friends and family members can help you identify target behaviors and understand their impact on the people around you.
- Identify helpful resources These might include exercise classes or stress-management workshops offered by your school/community center.
CONTEMPLATION
- Keep a journal A record of your target behavior and the circumstances that elicit the behavior can help you plan a change program.
- Do a cost-benefit analysis Identify the costs and benefits (both current and future) of maintaining your behavior and of changing it. Costs can be monetary, social, emotional, and so on.
- Identify barriers to change Knowing these obstacles can help you overcome them.
- Engage your emotions Watch movies or read books about people with your target behavior. Imagine what your life will be like if you don't change.
- Create a new self-image Imagine what you'll be like after changing your target behavior. Try to think of yourself in new terms right NOW.
- Think before you act Learn why you engage in the target behavior. Determine what "sets you off" and train yourself not to act reflexively.
PREPARATION
- Create a plan Include a start date, goals, rewards, and specific steps you will take to change your behavior.
- Make change a priority Create and sign a contract with yourself
- Practice visualization and self-talk These techniques can help prepare you mentally for challenging situations.
- Take short steps Successfully practicing your new behavior for a short time - even a single day - can boost your confidence and motivation.
ACTION
- Monitor your progress Keep up with your journal enteries
- Change your environment Make changes that will discourage the target behavior - for example, getting rid of snack foods or not stocking the refrigerator with beer.
- Find alternatives to your target behavior Make a list of things you can do to replace the behavior.
- Reward yourself Rewards should be identified in your change plan. Give yourself lots of praise, and focus on your success.
- Involve your friends Tell them you want to change, and ask for their help.
- Dont get discouraged Real change is difficult
MAINTENANCE
- Keep going Continue usuing the positive strategies that worked in earlier stages.
- Be prepared for lapses Don't let slip-ups set you back.
- Be a role model Once you have successfully changes your behavior, you may be able to help someone else do the same thing.
Fahey, Thomas D., Paul M. Insel, and Walton T. Roth. Fit & Well. Ninth ed. New York: Mc Graw Hill, 2011. 15-19. Print.
Friday, June 3, 2011
Wednesday, June 1, 2011
Processed Food
On Friday 5/27/11 I went to my doctor for a check up. I had some things on my mind, and am so glad that I went in there with a list of questions to get answers to. Since starting my low calorie diet of 1500 calories per day I was having some issues that were hard to deal with.
The one that was causing me the most problems was I would be able to snack, and eat light foods all day, sticking to my diet, and then come 10-11pm at night, I felt like I was FAMISHED! I was so hungry it actually hurt. So we started analyzing my diet. Apparently I was eating too much processed foods. Even though I was counting my calories, and having my shakeology in the morning, it wasn't enough. All except for the Shakeology, the calories that I was putting into my body didn't do much for me, so my body was getting very hungry saying it needed more energy. So here I am on a 1500 calorie diet, at 11pm at night binge eating. It was horrible! You can imagine it didn't do anything favors for my weight loss.
Her solution: Throw out the processed foods!! Good bye boxed dinners, tv dinners, bagged foods, instant oatmeal (yes even that is packed with too much sugar). Don't have time to make real oatmeal everyday for breakfast? Make it on the weekend in a large batch, store it in the fridge, zap a scoop in the microwave every morning. Toss in a few nuts (I can't eat nuts, but I'll imagine I can), rasins, cranberries, and brown sugar, and INSTANT HEALTHY breakfast of champions!!
So I have thrown out everything, and am only shopping in what I "Edge Shopping" When you go to the grocery store, do your best to stay out of the aisles. I'm sticking strickly to fresh meats, produce, dairy, eggs, and bread. The only time you should go into the aisles is for things that you absolutely must have. Like coffee, flour, and sugar. Stay away from going down the aisles looking for things that are on sale, I know it looks like you are going to save money this way, and you might, but its going to come back to bite you in the butt. I save money by clipping coupons for the things that I will buy. Discounts on produce, whole wheat bread, milk, eggs, meat etc.
I've been on this diet now for not even a week, I've dropped 3 pounds. How crazy is that?!? And in addition, I'm not hungry because I'm feeding myself better nutritional items. I no longer can go to the kitchen and grab a bag of potato chips to snack on while I watch the biggest loser (yes I did that!)
Oh one of the other things that I wanted to mention, is that processed foods are made to stimulate your appetite. They WANT to sell you a product, and keep you buying more, so its suppose to leave you NOT satisfied wanting more to eat so that you will buy more. Guess what this leads to? You've guessed it, obesity!
I'm making a life long commitment to honor our farmers and support the food source that can keep us healthy. Go for natural stay away from the box. (Unless its a box of fresh strawberries. haha)
Hope this helps, let me know if you want help cleaning out your cupboards :)
By the way, I did NOT throw out all of the food, it was donated to our local food pantry.
The one that was causing me the most problems was I would be able to snack, and eat light foods all day, sticking to my diet, and then come 10-11pm at night, I felt like I was FAMISHED! I was so hungry it actually hurt. So we started analyzing my diet. Apparently I was eating too much processed foods. Even though I was counting my calories, and having my shakeology in the morning, it wasn't enough. All except for the Shakeology, the calories that I was putting into my body didn't do much for me, so my body was getting very hungry saying it needed more energy. So here I am on a 1500 calorie diet, at 11pm at night binge eating. It was horrible! You can imagine it didn't do anything favors for my weight loss.
Her solution: Throw out the processed foods!! Good bye boxed dinners, tv dinners, bagged foods, instant oatmeal (yes even that is packed with too much sugar). Don't have time to make real oatmeal everyday for breakfast? Make it on the weekend in a large batch, store it in the fridge, zap a scoop in the microwave every morning. Toss in a few nuts (I can't eat nuts, but I'll imagine I can), rasins, cranberries, and brown sugar, and INSTANT HEALTHY breakfast of champions!!
So I have thrown out everything, and am only shopping in what I "Edge Shopping" When you go to the grocery store, do your best to stay out of the aisles. I'm sticking strickly to fresh meats, produce, dairy, eggs, and bread. The only time you should go into the aisles is for things that you absolutely must have. Like coffee, flour, and sugar. Stay away from going down the aisles looking for things that are on sale, I know it looks like you are going to save money this way, and you might, but its going to come back to bite you in the butt. I save money by clipping coupons for the things that I will buy. Discounts on produce, whole wheat bread, milk, eggs, meat etc.
I've been on this diet now for not even a week, I've dropped 3 pounds. How crazy is that?!? And in addition, I'm not hungry because I'm feeding myself better nutritional items. I no longer can go to the kitchen and grab a bag of potato chips to snack on while I watch the biggest loser (yes I did that!)
Oh one of the other things that I wanted to mention, is that processed foods are made to stimulate your appetite. They WANT to sell you a product, and keep you buying more, so its suppose to leave you NOT satisfied wanting more to eat so that you will buy more. Guess what this leads to? You've guessed it, obesity!
I'm making a life long commitment to honor our farmers and support the food source that can keep us healthy. Go for natural stay away from the box. (Unless its a box of fresh strawberries. haha)
Hope this helps, let me know if you want help cleaning out your cupboards :)
By the way, I did NOT throw out all of the food, it was donated to our local food pantry.
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