How You Improve Your Eating Habit.
TIPS FOR CHANGING EATING BEHAVIOURS
Successful weight control requires changing unhealthy eating behaviours. Successful, long-term behavioural change can e achieved by following this five step programme. The following five step sequence has proven safe and effective for many people in making lasting lifestyle changes.
1. EXAMINE YOUR CURRENT BEHAVIOUR
All of us developed our eating habits or patterns over a period of many years. To some extent, our eating habits influence what we eat, where we eat, and how we eat. Many eating habits are so natural that we are not even aware of them.
Becoming aware of the foods you eat and why you eat then and how you eat them is the first step of developing healthier eating habits. Take time to evaluate these habits and identify those things you want to change or improve.
2. SET EATING CHANGE GOALS
The next step is to change the habits y setting specific goals. It is important that those goals are realistic and achievable. For example:
a) Remove the salt shaker from the table at meantimes.
b) Grill or bake foods instead of frying
c) Reduce portion sizes.
Weight Loss goals are very important and this should be used as a guide in targeting the number of weeks needed to reach your weight loss goal.
3. MONITOR YOUR PROGRESS EVERY WEEK
Keeping a weekly record, of your weight from the initiation of this program, is an excellent motivator. As you can see your weight coming down, you will be inspired to carry on. To record your progress you may use the graph given below wherein the horizontal line represents the weeks and the vertical line is weight loss in Kilograms. Mark your starting weight at the beginning of the program. Weigh yourself once a week and connect the dots from week to week. You will note a steep drop at first as the body reacts to the change in diet.
Your Starting Weight ____________________________
KILOGRAMS
1kg 2kg 3kg 4kg 5kg 6kg 7kg 8kg 9kg 10kg 11kg 12kg 13kg 14kg 15kg 16kg
Weeks
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24
With Phase II your chart curve will tend to “flatten out” a bit, but as long as you stay within your limits, the downward trend will continue all the way to your goal.
4. REWARD YOURSELF FOR PROGRESS
Even though changing your eating habits bring its own rewards, better health, more energy and increased self-confidence- It is nice once in a while to give yourself a reward when you have reached your desired goal. A reward can act as an incentive to change behaviour, but it can also serve as recognition of success. Rewards to behaviour change can take many forms, including
• Tickets for a movie
• A family picnic or a trip to the zoo
• A new game or book.
• A new appliance or a piece of furniture
• Materials or equipment for a hobby
5. RE-EVALUATE YOUR GOALS AS NEEDED
If you are having a hard time changing one of your habits, take another look of the goal, your plans for reaching the goal, and your alternative. Try to figure out why the change isn’t working. Is the goal unrealistic? Did you discover resistance you didn’t except? If so, modify your goal, try a different approach, or replace the original goal with another one. Whatever you do, don’t give up without a fight! Keep experimenting until you find the changes that work best for you.
Nowadays there are many website help you to loss your weight the properly guide you that how you can loss your weight. Even me also thankful tohttp://www.weightloss15.com/ this website really help me a lot to reduce my weight.
Successful weight control requires changing unhealthy eating behaviours. Successful, long-term behavioural change can e achieved by following this five step programme. The following five step sequence has proven safe and effective for many people in making lasting lifestyle changes.
1. EXAMINE YOUR CURRENT BEHAVIOUR
All of us developed our eating habits or patterns over a period of many years. To some extent, our eating habits influence what we eat, where we eat, and how we eat. Many eating habits are so natural that we are not even aware of them.
Becoming aware of the foods you eat and why you eat then and how you eat them is the first step of developing healthier eating habits. Take time to evaluate these habits and identify those things you want to change or improve.
2. SET EATING CHANGE GOALS
The next step is to change the habits y setting specific goals. It is important that those goals are realistic and achievable. For example:
a) Remove the salt shaker from the table at meantimes.
b) Grill or bake foods instead of frying
c) Reduce portion sizes.
Weight Loss goals are very important and this should be used as a guide in targeting the number of weeks needed to reach your weight loss goal.
3. MONITOR YOUR PROGRESS EVERY WEEK
Keeping a weekly record, of your weight from the initiation of this program, is an excellent motivator. As you can see your weight coming down, you will be inspired to carry on. To record your progress you may use the graph given below wherein the horizontal line represents the weeks and the vertical line is weight loss in Kilograms. Mark your starting weight at the beginning of the program. Weigh yourself once a week and connect the dots from week to week. You will note a steep drop at first as the body reacts to the change in diet.
Your Starting Weight ____________________________
KILOGRAMS
1kg 2kg 3kg 4kg 5kg 6kg 7kg 8kg 9kg 10kg 11kg 12kg 13kg 14kg 15kg 16kg
Weeks
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24
With Phase II your chart curve will tend to “flatten out” a bit, but as long as you stay within your limits, the downward trend will continue all the way to your goal.
4. REWARD YOURSELF FOR PROGRESS
Even though changing your eating habits bring its own rewards, better health, more energy and increased self-confidence- It is nice once in a while to give yourself a reward when you have reached your desired goal. A reward can act as an incentive to change behaviour, but it can also serve as recognition of success. Rewards to behaviour change can take many forms, including
• Tickets for a movie
• A family picnic or a trip to the zoo
• A new game or book.
• A new appliance or a piece of furniture
• Materials or equipment for a hobby
5. RE-EVALUATE YOUR GOALS AS NEEDED
If you are having a hard time changing one of your habits, take another look of the goal, your plans for reaching the goal, and your alternative. Try to figure out why the change isn’t working. Is the goal unrealistic? Did you discover resistance you didn’t except? If so, modify your goal, try a different approach, or replace the original goal with another one. Whatever you do, don’t give up without a fight! Keep experimenting until you find the changes that work best for you.
Nowadays there are many website help you to loss your weight the properly guide you that how you can loss your weight. Even me also thankful tohttp://www.weightloss15.com/ this website really help me a lot to reduce my weight.
About the Author
Ellie smith is author that tells something about weight loss
Article Directory Source: http://www.articlerich.com/profile/elliesmith884/413815
Commentaires
Enregistrer un commentaire