Want to lose weight - Keep a journal
Helpful Hints / / August 12, 2017
Then stock up a notebook and a pen.With the diary you can do it much faster.
This unusual for us way to lose weight is especially popular overseas, among residents of America and Canada.Surprisingly, such a simple thing as a meticulous record of all that has been eaten for a day, helps quite easily lose a couple of unnecessary kilograms.Further more.After all, nothing is more inspiring is better than their own success.Diary should always be at hand.Celebrate it all their large and small meals, comment on feelings and emotions, under whose influence you once swallowed a sandwich.It would be nice to count and calories.Column numbers clearly show, when and how much you have eaten too much and what made it easy to give up.To get a complete picture of their lifestyle and begin to lose weight, give up bad habits to figure blog need to carry every day for at least four weeks.Entries most conveniently done in the form of tables, and then on this activity it will take no more than 10-15 minutes a day.
How to keep a diary
The main purpose - to take into account all that you have eaten.However, you can still celebrate their physical activity.For example, how much time is spent on the walk, whether engaged in gymnastics, swimming or running.The first two weeks you just methodically describing his every day, and in the following two - already putting the specific tasks and try to fulfill them.If during this time you can not lose weight, it means that something went wrong.Restart and try to keep a diary, strictly following our advice.
Step 1: Prepare a notebook
Buy a small notebook in a line in a dense cover.Divide the page - two on each day, just put down the date and raschertite table two weeks in advance.
You will need four columns: "What I ate", "When and where", "Was there at the same time hungry," "My feelings".
Leave some space for future markers of physical activity during the day.
Step 2. Write down everything eaten
is very important as soon as you have something to eat, even drink a glass of water immediately to take up a pen and note this fact on the label.Entries should look something like this.
What I ate : 1 cup of creamy yogurt, bagel with poppy seeds, 6 pastry, 2 bananas, 1 cup of sweet coffee with lemon.
When and where : 12.00, at work.
Was hungry while : not very.
emotional state : was thrilled.
At the end of the day summarize: count the number of calories and saturated fat eaten by you.Tables caloric content of products can be found online or in the literature.
Step 3. Examine
record at the end of the second week Riffle blog carefully.Note the red felt-tip pen the days when you ate more than 2500 calories and over 65 grams of saturated fat.Other colors mark the days when you drank at least four cups of liquid.Consider these "bad" for your day, try to establish eating patterns, what the circumstances or reasons make you once again to take up a plate of food.
Count how many hours per week do you devote to the gym, walks, and other methods of physical perfection.
Step 4. Make
plan at the beginning of the third week schedule a list of "activities" for weight loss, you need to implement in the next seven days.They should be specific and easily implemented.For example: drink at least six glasses of fluid a day to reduce calorie daily diet of 500 kcal, replace butter with vegetable, chicken legs - dietary breasts, at least four times a week for dinner with fish, half an hour a day to dedicate the gym, running, swimming or classes atgym.Weigh and record in a diary their real weight and the one you would like to achieve.
Step 5: Continue to record
Raschertite table, leaving only the column for simplicity, "What I ate", "When and where" and the level of sports.Diary of lead as well, and at the end of the week and Weigh summarize: how much you have lost weight, whether it was possible to implement all planned, how many times you break mode and overeat, under any circumstances.
Again, make a plan for the final fourth week, write it down, zagotovte table and at the end again to draw conclusions.
Diary is certainly disciplined, it can be seen as in a mirror all your weaknesses and bad habits.Daily record of information about their way of life makes it possible to identify patterns of overeating.It is not enough to say about himself, "I eat a lot", we must also know why this is happening.That is why such a path, and is a very effective method of weight loss.You define the "weak points" and gradually change the way of life.As a result, the scales steadily begins to approach the figure of a pleasant eye.Thus, the figure of six major harmful habits.
you load up on
night usually occurs in those who skip breakfast or lunch.Fasting during the day - not the best way to lose weight.Not only do you aim to catch up in the evening and eats before going to bed, so still and shoot down normal metabolism.As a result, most of the delayed eaten in reserve - on the hips and waist.Right for losing weight: eat breakfast no later than 45 minutes after getting up there and then every three and a half hours.Hunger during the day, try to quench their fruits and nuts.
you seize stress
If during the depression you are drawn to food, therefore, an urgent need to look for an alternative.Learn the simple techniques of meditation of yoga exercises, always keep handy sachets soothing tea, and if you know in advance that the coming day would be too nervous and difficult, bring home bread from whole grains, rye cakes, washed and peeled vegetables - carrots, cucumbers, celery stalks.As a rule, in a stressful situation, we would be like to chew, so let it be low-calorie and healthy products.
you always something to chew
This usually happens at the most dangerous time for a figure - between dinner and bedtime.If the blog shows that 50% of all daily calories you consume during those hours, then analyze your emotional state.If you are bored, grab yourself something to do, and, plan it in advance.If you are overcome by sadness evenings - fill them with some activities outside the home.
you experience "hormonal" hunger
Some women experience increased appetite during critical days.It can also be seen from the records.If overeating overpowers you on certain days of the month, so it is influenced by hormones.The advice is simple: try to fill these days fridge of fruits, vegetables, low-fat yogurt, cereals and eat more meals of beans and soybeans.
you eat a lot of starchy foods
If the blog is literally full of the words "bread, pasta, cookies," it means extra kilos appear for the reason that you abuse refined carbohydrates.Try to change the balance in favor of healthy fats (fish, flaxseed oil), and useful proteins (nuts, lean meats, legumes).Completely abandon the favorite bread is not necessary, just try to choose whole wheat, rye or wholemeal flour.
you overeat out
especially difficult to lose weight for those who do not like to cook and prefers home cooking pizza, McDonalds, cafes and restaurants.There are dietary menus - a rarity.Of course, immediately abandon such habits is difficult, so try to at least keep yourself within: choose low-fat meals, snack before going to "feast", and be sure to keep records directly eaten in the restaurant.Perhaps this will allow you to maintain self-control and sense of reality.And even better - armed with cookbook and learn how to cook simple healthy dishes.