The Centers for Disease Control and Prevention call the American society "'obesogenic,' characterized by environments that promote increased food intake, non-healthful foods, and physical inactivity." To avoid these pitfalls, keep track of your diet with a notebook. In your notebook you will track what you eat, how much you eat, the caloric amount, and when you eat it.
Weight and Measurements
Step 1
Write on the first page of your notebook the date and write down your current weight. Measure and write down your current bicep, waist, hip, and thigh measurement. Ask a friend or family member to help you take the measurements. The CDC gives the following guidelines for taking proper body measurements. Measurements are always taken from the right side of the body.
•Bicep: Hold out your right arm pointing toward a wall. Do not flex or tighten or arm. The person assisting you needs to place the measuring tape around the center of your upper arm. The tape should rest on your arm and not compress the skin. Write down your measurement to the nearest .1 centimeter.
•Waist: Stand up tall and lift your shirt so that your measurement of your waist is taken accurately. Your examiner should mark the upper-most crest of each hip. Have your examiner stand on your right side and place the measuring tape around your waist at the marks they indicated. The measuring tape should not compress the skin. Record the measurement in your notebook to nearest .1 centimeter.
•Hips: Stand with your feet together, weight distributed evenly. Your examiner must place the measuring tape around the fullest extension of your buttocks. Make sure the measuring tape is distributed evenly around your hips. Your examiner should hold the tape snug, but not compressing the skin, and take the measurement from the right side of your hip.
•Thigh: Standing, take a step forward with your right leg. Shift your weight to the left leg. Your examiner should place the tape around your right mid-thigh. Without compressing the skin, you examiner should take your measurement to the nearest .1 cm.
Step 2
Set healthy and realistic goals for yourself. Start with two short term goals such as, "I want to stop eating after 8 p.m." or "I want to eat fruit instead of chips." Short term goals turn into lifestyle changes. Once you reach your goals, do not stop striving for them. Starting with, and then achieving your short term goals will give you more confidence to set and achieve long term goals. Depending on your reasoning for starting a new diet, this will effect your long term goals. If you are considered obese (30 or more pounds overweight), a long term goal could to be a healthier weight. But if you are starting a new diet to help you succeed in sports or weight lifting, your long term goal may be to gain inches in your arms but lose inches in your waist.
Write your short and long term goals at the bottom of the first page of your notebook.
Step 3
Write daily worksheets for the week. On the left side of the second page in the notebook write breakfast, skip six lines, write snack, skip four lines, write lunch, and leave six lines. On the left side of the third page write snack, skip four lines, write dinner, and leave six lines. On the top of each page make these columns from left to right; time, amount (could be ounces, grams, or number of items such as apples or cookies), and calories.
Add your daily calories. On the bottom of the third page, you should have enough room to add your calories. In the space left, note how you did that day in making good choices to help you reach your goals. If you had a brownie at work for a snack when you had an apple in your bag, write that down. Make yourself accountable for good and bad choices.
Repeat the steps for pages two and three to chart out each day's plan.
Step 4
Keep your notebook with you at every meal, (take the size of the notebook into consideration when picking one out). Write down what you ate, how much of it, and the caloric amount. If you are unsure of the caloric amount of something there are numerous online resources that can help. For example, The Calorie Counter and Calorie King are both resourceful Internet sources for nutritional information.
Making Healthier Choices
Step 1
Eat breakfast. Breakfast is the most important meal of the day. While you are sleeping, your body is deprived of nutrition. Skipping breakfast will not help you lose weight, rather it could lead to you gaining weight. In 2009, WebMd released an article titled "Skip Breakfast, Get Fat." The article states"Forgoing the first meal of the day actually tricks your brain into thinking you want higher-calorie foods -- foods that can make you fat, or at least increase your risk for weight gain." When you skip breakfast your cells begin to deteriorate due to the lack of nutrition, which leads to a slower metabolism. In the article, Tony Goldstone, MD, PhD says "When people skip meals, especially breakfast, changes in brain activity in response to food may hinder weight loss and even promote weight gain."
Step 2
Snack Right. Eating healthy snacks between meals will keep you full and satisfied throughout the day. And will also keep you from overeating at lunch and dinner time. Keep healthy snacks with you; in your car, desk, and purse. Healthy snacks to choose from are fruits, nuts, and seeds.
Step 3
Evaluate your eating plan. The ADA says that before starting a new diet you should ask yourself these questions about the diet:
Does it include:
• Foods from all five food groups?
• The right number of servings from each group?
• Food you will enjoy eating for the rest of your life?
• Foods you can buy at the supermarket?
• Some of your favorite foods?
• Foods that fit your budget and lifestyle?
• Regular physical activity or exercise?
If you answer yes to all these questions, then the diet will suit you.
Making Your Diet a Lifestyle Change
Step 1
record your results. After six weeks, in your notebook write down your weight and have your helper take your measurements again. Continue the six week pattern of reassessing.
Step 2
Reassess your short and long term goals. When you meet goals, make new goals for yourself.
Step 3
Be active. Combining a healthy diet with exercise is the formula for your success. The ADA states that "regular physical activity is important for your overall health and fitness---plus it helps control body weight,promotes a feeling of well-being and reduces the risk of chronic diseases."
Tips and Warnings
- The more consistent you are with your diet notebook, the more conscious you will be of what you put into your body, which will lead to your greatest success.
- Consult your physician before starting any new diet regimen.
Things You'll Need
- •Spiral notebook, 4x6 or 5x7
- •Pencil
- •Soft measuring tape
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