So You Want to Lose Weight!

Dynamic events in 2008 have spawned an attitude of change for 2009 and beyond. Who are you to be left out of all the change going on around you? You have decided to start the change process from within by committing to loosing weight. Congratulations! Now what?

Amid all the changes in 2008 we saw the decline of the economy. Most diets require expensive ingredients that your wallet really can’t handle. The multi-million dollar diet industry continues to grow with new weight loss products, supplements, and special foods that promise to help you lose weight. After running the numbers it's clear that dieting doesn't always help you stick with your budget. But don’t let this discourage you. We will present a series of informative articles that will help you lose weight and takes into consideration a sensitive budget!

Step One- Take Notes

This week, focus on observation. Acquire a journal. Remember your budget and try not to spend a significant amount of money on a journal. A pocket sized notebook that you can carry on your person is sufficient for now. If you spend a considerable amount of time in front of your pc, consider using an online diary. Many websites offer free online food journals, weight loss calculators and tips to optimize your results.

I Want to Lose Weight, Not Write a Book!! Why Is it Necessary to Keep A Journal?

Keeping a food diary is an excellent first step in determining how you eat now and why you eat the way you do. It will help you target your current problems and look into the root of them. In the end, it will also help you to design the eating plan that is best for you. Here are some things you can track with a food diary:

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  Fat grams, carbs, protein, fiber, etc.

  
  




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  Identify your danger zones

  
  




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  Pinpoint lapses

  
  




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  Assess your reasons for eating (aside from true hunger)

  
  




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  Gauge your appetite and/or cravings

  
  




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  Track your portion sizes

  
  




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  Record your feelings after eating

  
  

For this week of observation, concentrate on writing down what you eat (and drink), what time you eat, how much you eat, how you were feeling and what activities you did that day. Below is a sample of what type information you want to capture in your journal:

Date: 1/30/3009

Time: 9 AM

Food: 1 Blueberry bagel, 2 tablespoons of cream cheese, 2 fried eggs, 16 oz orange juice.

Place: At my desk

Time: 12 PM

Food: Big Mac, Large Fry, Large Diet Coke, Honey Mustard (dip for fries), ice cream and apple pie

Place: At my desk

Time: 7 PM

Food: Spaghetti with meatballs, 2 pieces of garlic bread, garden salad with ranch dressing, 12 oz beer

Place: On the couch in front of the television

Today’s activities: None

Mood: Very tired today. Had a lot of deadlines to meet

It’s that simple! You have taken the first step on your weight loss journey and kept your budget in check (so far, you should only be out of pocket about $1.00 for your notebook and ink pen!). Remember to be honest with your journal! It's important to report everything (even that candy you ate at 2AM!). Also, update your records as you eat during the days so that you don’t forget anything.

Next week, we will use the information you wrote in your journal to plan step two of our frugal weight loss.