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Eating habits
and
weight loss.
Physical inactivity is an important reason, but wrong eating
habits are the
number one reason why more than 50% of the Canadian people are
overweight or even obese. An alarming figure and rising year after
year.
We eat too much and what we eat is often of low quality. And despite
all the warnings from health
authorities we go on harming what is most
precious to
us; our health.
In
most cases a diet is often the only method people think of
when
they want to lose weight. But
diets make only temporary changes. Once a diet ends,
people take up their "normal"
eating behaviour and a month or so later they are back where
they
started from.
Changes in what and how much you eat only last if they are made
gradually.
Start with making a diary with colums for "what and how much",
"when and
with whom", and
"notes". The latter should indicate the reason why you eat
and drink; is it because you're hungry or is it for emotional reasons?
Do that for
a week. Take seven sheets of paper and write everything down. Be honest
and don't "forget" anything. Take sheets that are big enough to make
additional notes. Uncommon circumstances or occasions? Write down.
Were you in a special mood when you ate? Write that down too.
Your diary is your starting point towards better eating habits. The
next step is to check out each column and look where you can make a
first change.
A minor, easy to handle change. Beware. Don't get too
enthusiastic or impatient. Take your time. A change is a change, even a
minor one. Clearly mark on your diary where you make the change,
implement it and
don't come back on it.
Stay with your new diary during the next week and think of a
change you will make at the end of that week. Again,
keep it minor but make that change and stick to it.
In the meantime, educate yourself. As I said, the food we eat is often
of low quality. Look at your diary and find out where there is room for
improvement. A perfect source to learn about food is "Canada's food guide to healthy eating".
It provides lots of clearly written information. Read it and use it to
make changes in your eating habits.
Something to keep in mind. The great benefit of small
changes is that they don't overthrow your entire life and that they are
therefore easier to stick to. Don't think about your new
eating patern all the time. Consider each change, make that
change and go on with your life.
And don't forget: eating habits are an important part of
any weight loss plan but so are physical
activity and
perseverance.
When I start training new clients I ask them to fill out a
form like the one I mentioned above. We review the forms together
weekly, look for possible changes and integrate them in the training
program and every day life.
Filling out a form for every day of the week means a lot of paperwork.
An alternative is using the digital form below. No paperwork and it
can be send it in directly the moment it has been completed.
Looking for some healthy and fast ideas for your breakfast, lunch, dinner or snack? Try this website:
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