CHANGE THREE: WHAT YOU DO
Next up are some behavior modifications that will help you get -- and stay -- focused on losing weight and taking care of yourself.
- KEEP A FOOD DIARY.
There is no better tool for weight management. Keeping a food journal consistently will show you your trouble areas, the foods that get you started on a binge, the worst times of day, etc.I'd suggest you keep a detailed food diary for at least two weeks to accurately reflect your habits.
- LEARN ABOUT NUTRITION.
Learn all you can about nutrition online, through books, or by taking a nutrition class at your local community college. - GET A HANDLE ON EMOTIONAL EATING.
If you feel you have issues with emotional eating, you may want to track your feelings in your food diary, too.You should record how you feel before, during, and after eating. Periodically check over your entries to see what cues set you off to binge most often.
If you discover frequent binges or you can't seem to cope with stress or sadness without eating, you're an emotional eater. Don't hesitate to make an appointment with a qualified therapist or clinical social worker. Cognitive behavior therapy is extremely effective in treating over-eating due to emotions.
- GET MOVING!
We're not talking chugging your way through a one hour aerobics class right away, here. Simply get outside and take a brisk walk for 10 minute every other day. That's all you have to do right now.Remember, any activity is better than no activity. When you feel more comfortable, add 10 minute increments and/or walk more often.
(Note: Please get your doctor's approval before exercising if you have any health problems!)
