The temptation at the beginning of every year is to try and change all of your habits at once. That’s a recipe for failure. Take it easy, make just a few healthy changes, like drinking more water and getting up and moving at least 10 minutes a day. Even 10 minutes can seem like a long time when you haven’t been doing anything. That’s the first step, and every step adds up.
TODAY: CUT BACK ON HOW MUCH YOU EAT AND GET MOVING.
The holidays are winding down. The resolutions have been made. But this is NOT the day to go on a hard core diet. You’ll fail and give up entirely by mid week. Sure you rip of the Band Aid and dive into the cold pool, but you need to make a lifestyle change or one year from today you’ll be reading this and starting over again. (Like you have before.) I’m not giving you justification to eat as much of whatever you want. Today you start reducing your food intake and purging your house of bad stuff.
Here’s today’s plan: Use up the snacks, cookies, candy and high calorie foods. If you have guests around, send them home with a goodie bag. If you have unopened snack foods, return them to the store. (Yes they take returns too.) Don’t binge on the stuff! Just don’t replenish the pantry.
Oh… GET OFF YOUR BUTT AND TAKE A WALK!
TODAY: WEIGH YOURSELF AND MEASURE YOUR WAIST. IT WILL GIVE YOU A BENCHMARK STARTING POINT FOR THE YEAR TO COME.
Studies support a big weight-loss difference resulting from repetitive urging, reminding, pestering and other forms of persuasion. In short a
Diet Nag.
- I’m not going to be kind and say losing weight is easy or the pounds will just melt away without effort. You will need to exercise to the limits established by your doctor.
- I’m not going to say losing weight is fast. You didn’t gain the weight quickly. It’s going to take some time to take it off. My goal is to knock that weight off reasonably over time and keep it off. So you will be hearing from me for a very long time.
- I’ll try and keep some humor in the messages, but it may be at your expense. That is you may well be the butt of the jokes… because, right now, there is so much butt to joke about. (I told you.)
- I do want you to talk back. Tell me your diet problems. Tell me your successes.
- I am not going to give you medical advice. I am not a doctor or dietitian, I just read a lot and will share what I find and experience.
- I am going to do my best to keep you on a life changing diet that fits your lifestyle and health.
- I am going to provide you dieting information for free.
- I am dieting, just like you.
- I am an impartial third party who will pass on diet information and annoy, badger, bother, bug, carp at, goad, harangue, harass, hound, irritate, needle, nudge, pester, pick at, prod, provoke, remind, ride, tease, torment, urge, vex and NAG you incessantly to stay on your diet.
Disclaimer:
The information contained on DietNag.com is provided for general informational purposes only. NOTHING CONTAINED ON THE SITE IS INTENDED TO CONSTITUTE NOR BE CONSIDERED MEDICAL ADVICE. THIS DOES NOT SERVE AS A SUBSTITUTE FOR THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH CARE PROVIDER. It is not intended as and should not be relied upon as medical advice. The information may not apply directly to you and before you use any of the information provided on the site, you should contact a qualified medical, dietary, fitness or other appropriate professional. If you utilize any information provided in this site you do so at your own risk and you specifically waive any right to make any claim against the site owners, editors or contributing writers.
DietNag.com may contain links to Websites operated by third parties and are provided for your convenience only. We do not control linked Websites and are not responsible for their contents. Advertisers are also responsible for their claims and products. The inclusion of links or advertising does not imply any endorsement of the material on them or any association with their operators.
This wraps up Half Week. I hope you have seen a difference from cutting down on portions. If nothing else you may no understand that you can be “full” when you eat less. That’s half of our goal! To lose weight you need only to eat less and exercise more. Just because our dedicated Half Week has ended doesn’t mean you stop. Keep eating half portions. That may take some help. Because people around you can unknowingly undermine your efforts by enticing you to eat more, or have a tasty snack. “You’ve been so good, it won’t hurt.” Yes it will. That’s a step backward.
Let those around you know that you are dieting. Have them understand that they can help you with encouragement and by not leading you into temptation. (Sounds familiar.) Without them on your side as well, you don’t have a prayer.
TODAY: ASK THOSE CLOSE TO YOU TO HELP KEEP YOU ON A DIET AND EXERCISE PLAN. YOU CAN EVEN INVITE THEM TO PARTICIPATE AS WELL. TO START, ENCOURAGE THEM TO SIGN UP FOR THE DIET NAG or
TOO.
We’ve been celebrating Half Week and you have probably realized by now that this has been an exercise in the easy way to reduce calories. Fix your meals the way you always have, order the meals you always have, eat what you want, just take the portions you are used to and cut them in half. Set them aside, share them, freeze them for another meal do anything you want with them, just DON’T EAT THAT OTHER HALF. In the end it will all add up to less you.
TODAY: WALK DOUBLE YOUR USUAL DISTANCE.
We’re continuing Half Week. The bonus to slimmer meals is the savings for your budget. Obviously if you’re eating half, you’re spending half. If you’re eating out, don’t be afraid to order a full meal and split it. Or take half of it home to eat for another meal later. There are also those “early bird” meals that are usually reduced portions as well. I’ve suggested kids meals as an alternative before. Happy Meals can be pretty satisfying.
Get over the tendency to be impressed by the size of portions some places serve. The obsession with the big value meals results in excess eating at one sitting. That’s what got us the extra weight in the first place. You don’t have to finish everything on your plate at every meal, unless it’s half as much as you have been used to eating. Go head and make your orders Slimmer Sized.
TODAY: EAT HALF PORTIONS FOR HALF OF YOUR MEALS
On day two of Half Week let’s explore calorie counting. If you have a little basic knowledge of how many calories you are consuming to maintain your current weight, you’ll understand better how cutting calories can help you lose weight.
It’s an easy calculation:
- If you don’t exercise at all: Weight x 14 = estimated calories per day
- If you exercise some: Weight x 17 = estimated calories per day
- If you exercise daily or do manual labor: Weight x 20 = estimated calories per day
So if you weigh 240 and don’t exercise you consume 3,360 calories just sitting there. (literally) If you eat more than that, you will continue to gain weight. If you eat less you will lose weight. It’s that simple. Of course you could exercise, use up some calories and lose weight, eat less and lose weight, or… (can you guess?) exercise AND eat less to hit big minus sign on your weight calculator.
That’s how calorie counting can work for you. of course you need to start looking at some labels to figure out what you are consuming. Even the fast food restaurants will tell you what the meals total. But you know how much you have been eating. You probably put the same amount on your plate without even knowing you’re doing it. So you can do it all the simple way and just eat half as much.
That leads to our new formula: Eat Less + Exercise More = Less Weight
TODAY: READ SOME LABELS ON FOODS YOU NORMALLY EAT FOR CALORIE CONTENT. DAY 2 OF EATING HALF PORTIONS
Tags: calorie calculations, calorie calculator, calories counting, diet and caloires, diet tips, eat less exercise more, Half Week, half week diet, how many calories to eat
Daily Nag, Tips & Tricks | Diet Nag | 
January 19, 2016 6:33 am | 
Comments (0)
Subscribe