Now that you have your planned meals you are ready to set a start date! You do this to keep reminding yourself of the small changes you've made, why you're doing it and how great you're going to look and feel. Once you start your diet you can reflect on this day so write down your progress and your thoughts as you go.
Family and friends can unintentionally steer you off course. Keep your resolve and stick to your target. Contact your online buddy for support, say 'no' to temptation and remind loved ones you need their support.
Keep a Food Diary
A diary can help you analyze how much you eat and why – maybe you eat through boredom? – and how certain foods make you feel. Seeing it in black and white can help you to understand your 'triggers', which can be enough to stop you eating certain foods. But, remember to be honest with yourself!
Choose changes you know you can stick to. If you try and do too much too soon, you'll get disheartened when you do not realize it – and you may give up. Be realistic. The information in your diary will highlight the areas that you need to improve on. Use it to create weekly objectives that will help you to achieve your ultimate goals.
Enjoy a Reward
Have an incentive to keep you going and do not forget to treat yourself whenever you achieve your weekly goals. Have a manicure, go shopping, or just watch your favorite TV program. Anything, as long as it's not food based.
It's important that you now start exercising for 30mins at a time, five times per week. Try aerobic training, for example, power walking, cycling or even skipping. You need to use enough energy to get hot, sweaty and out of breath for 30 minutes.
Eat at the Table
Eating your meals sitting at the table and not in front of the television will help turn your meal times into special eating occasions. This is very important, so that you do not associate switching on the TV with absent-minded eating
The hungrier you feel, the more likely it is that your resolve will weaken. If you feel you need a snack to keep you going, just make sure it's healthy. At main mealtimes, choose lean protein, such as white fish and skinless chicken, pulses and beans. Eat at least five portions of fruit and vegetables a day. As well as being packed with vitamins, they are high in water and most are low calories.