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Develop a healthy eating and exercise plan for yourself, then stick to it.
- Eat 3 reasonable/moderate meals per day.
- Figure out what your calorie intake should be for your goal weight.
- Do some rough calculations in your head for the food you're eating to understand what a reasonable portion size is.
- Avoid snacking in between meals (almost never).
- Exercise 4-5 times per week.
Develop a healthy eating routine that you're comfortable with. It's all about replacing current bad eating habits (overeating, eating when bored or stressed) in favor of more healthy habits (3 reasonable meals a day). Coping
If you get hungry or the urge to eat between meals, have some tea or a glass of water. Or do something to get your mind off of it. Go for a walk or play a game for 10 minutes.
Eating between meals tends to trigger a chain reaction of bad behavior, so it's important to avoid it. A little bite to eat can easily become a pig out session.Exceptions
Eating out is always a challenge. Most places will try to sell you appetizers, drinks, desserts on top of a large entree. If you can, try to choose lighter options. Indulging
There will be times that you'll want to indulge in some high calorie food. This is fine and it's OK to indulge yourself. But, it's important to not make a habit of indulgence. Also, it's generally best to use small indulgences as a reward for good eating behavior. If you haven't been been sticking to your diet, you haven't earned the indulgence. Exercise
The goal is to exercise every weekday for about 1 hour. Most of that should be aerobic exercise that gets your heart rate up. Mixing in some weight lifting or other strength training is also a good idea.
This is a first draft
I plan to come back later (soon, hopefully) and flush it out. Also, I want to post a comment below it that gets into the particulars of what my experience has been.
Tags: exercise low-calorie no-snacking
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|justjulie||posted 25-Nov-2005 2:20pm|
I think this is sensible and reasonable....the only area i would personally have trouble with, is the exercise factor. i suck at keeping a routine like that....way too hard, for there are far too many unforseen factors that occur throughout the day. sure i like a schedule, but i guess only to an extent.
|bill||posted 26-Nov-2005 9:45am|
edited 26-Nov-2005 9:50am
It's funny, the one thing I've been able to stick to fairly well is the exercising. I've been snacking and eating more than I should. I'm indulging too much, etc. But, I've kept the exercise up. I guess I have an easier time doing something (exercise) than not doing something (not eating between meals and not eating too much).
This week has been all crazy, with Thanksgiving and taking time off and such, though. I'm hoping to get back on track next week. This week, I'm basically just letting myself go a little crazy. Hopefully, it wont be too hard to get back on schedule. Though next month will have similar pitfalls, I think.
I find that having a rough schedule in general, helps me stick to a change in habit. So, when I get back to working M-F, eating at more normal meal-times, exercising in the afternoon; I hope I can also get back to the habit I was forming of eating more moderately.
I didn't exercise the last couple days, but I plan to do it today. I actually kind of miss it when I skip it too much. I do feel noticeably better/stronger when I'm exercising.
I have lost a few pounds over the last 2-3 weeks, since I've been trying. I suspect this week will be a set-back, though.
|justjulie||posted 2-Dec-2005 8:04am|
i applaud you for striving to stay active, and also for allowing yourself to induldge in all of the wonderful tastes of the season...also, i think you're pretty gutsy and strong-willed to even attempt to "be healthy" or whatever during this time of year. it's just far more typical to see the normal new year resolution of "being well"...bravo
|bill||posted 2-Dec-2005 8:58am|
Well, I gained a pound last week and I've been pretty bad about to my diet this week too. Basically, I'm off it at this point. I might as well admit it.
This is sort of the heart of my problem. I can generally maintain a diet for a little while, a week or a month or two. But, eventually, I fall back on bad habits. I guess, deep down, I really want to over-eat. So, I give in and let it happen.
|justjulie||posted 2-Dec-2005 12:05pm|
kind'a like a kid w/ a new toy...play w/ the thing religiously for a while, then it gets tossed aside
i think that this is just part of human nature to an extent
|John||posted 11-Jan-2006 2:34pm|
This sounds like a good plan, at first glance, but just doesn't seem maintainable for me (and, I would guess, most people since diets do tend to fail). I think what I see as the main problem would be the idea of just having 3 meals and not snacking. Much as we'd all like to do that, that seems to be a very, very difficult task to actually accomplish. From what I've seen so far, diets that allow you to eat more (either larger amounts or, even better, more often -- those that integrate snacking into the routine itself) tend to be much more successful.
I snack on a regular basis. I just don't have the willpower to give it up. But I've switched to healthier eating (both the main meals and the snacks) and that has helped immensely. I know I couldn't trust myself to do a "don't snack" type of diet -- even though it sounds great up front.
|bill||posted 15-Jan-2006 7:46pm|
Well, I haven't been following this, so I guess you're right! Snacking can be very dangerous for me, that's why I was trying to eliminate it. I start eating with a snack, then want more and more. One of my big problems is that I when I eat, I immediately get the urge to eat more. This happens at most meals, not just snacks.
I've been off dieting for a while, but I think I might be ready to try again. I've failed so many times, it's tough. I clearly need a new approach.
|Felipe||posted 10-Oct-2012 12:37am|
I found this on this website. There are more tips and info.1. If what you are eanitg has less than 1 carb, count it as 1 carb just to be sure.2. Totally avoid caffine at least for the first two weeks on the program.3. Drink a MINIMUM of 8 glasses of plain water or seltzer daily.4. Don\'t weigh yourself more than once a week5. Take starting measurements as well as weight sometimes you\'ll lose inches before pounds6. Avoid any type of low carb sweetener for the first two weeks7. Don\'t compare your loss to someone else\'s this is a YMMV thing (your milage may vary)8. Stalls are common around the third week so don\'t panic9. If you follow your plan to the T and don\'t lose, consider Candida as a possibility and avoid vinegar, cheese, mushrooms and any other fermented food10. Have bloodwork done before starting so you have a comparison11. Cholesterol can be elevated in the first few weeks til your body adjusts make sure your doctor knows that you\'re doing low carb and when you started12. Don\'t blame the diet if you don\'t read your plan book blame the diet if you don\'t read the labels Don\'t blame the diet if you don\'t follow the diet
Have you had an experience with this diet? Do you have questions? We welcome your comments.