Way to health: Day 1 part B

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I am working on losing weight. I’m taking a class. Here are more notes. Any misinformation is the fault of the note taker.

  • Provide rewards for achieving a goal: food is not a reward.
  • Example: money jar. When you reach a small goal you have a fund building up toward a reward. New outfit, Soak, message, some social entertainment event.
  • Homework: set goals. Bring them to your one on one app.
  • Some will create a series of short-term goals to result in the accomplishment of a long-term goal.
  • Goals:
  • A: exercise hard enough to be breathing heavy.
  • B: five fruits and vegetables a day.
  • Goals need to be achievable.
  • Rewarding: food I not a reward.
  • Example: money jar. When you reach a small goal you have a fund building up toward a reward. New outfit. Soak, message, some social entertainment event.
  • Need to track food intake.
  • At individual app. Tracking: my fitness pal. Phone app. An online app. On the PC is also available.
  • Celery king: will pull up a food label.
  • Weight watchers> give points.
  • Eat on a small dish. Maybe even smaller spoon.
  • Portion control;3 steps:
  • Portion control; 3 steps:
  1. Become aware of what you are eating. Do it by measuring it. See what are you actually eating.
  2. Compare to something of a standard to gauge progress.
  3. Ex: choose my plate .gov.1/2 fruits and vegetables ¼ protein, ¼ grin
  4. Make any changes to fix weak areas.
  5. Limit yourself to the servings on the label.
  6. When you track include portion control.
  7. Meal planning:
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