Keep a food diary for 3 days. Write down every single item that you put into your mouth. The more accurate it is, the more you will learn about your eating pattern. Include all food, water, drinks, added salt, added sugar, candies, gum, condiments, sports drinks, alcohol, and even the “just a taste or nibble”.
§ In the first column, record whether it was a meal or snack (include beverages).
§ In the second column, record the time you ate.
§ In the fourth column, record the amount you ate (2 chicken legs, 2 cups potato chips) tip: you may want to invest in an inexpensive food scale to learn portion sizes
§ In the fifth column, record your location (kitchen table, at desk, in car)
§ In sixth column, record your hunger lever on a scale of 1-5 (5 = starving)
§ In the final column, record your mood (were you happy, angry, bored)
After you have recorded your diary, decide what your worst habit is. Do you eat at your desk? Do you skip meals? Maybe you drink to many sodas or snack late at night. Are you an emotional eater? Whatever your worst habit is, that is the one you want to focus on for the rest of the week.
For example, if you normally do not eat breakfast, at least twice within the remainder of the week, make sure you do. Have whole wheat toast w/Natural Peanut Butter, or a Yogurt with berries. At the very least, drink 8oz. of skim milk.
If you drink a soda or other sugary drink every day, begin replacing the soda with an unsweetened beverage, such as unsweetened tea, or water.
If you are eating a lot of fast food, start packing your lunch and snacks.
If you are snacking late at night, choose fruit instead of chips.
If you have to eat at your desk, turn the computer off and focus entirely on your meal.
If you find that, you are eating because you are bored or sad, find a distraction instead – call a friend or take a walk.
If you are eating off your child’s unfinished plate, mix the food together and make it look unappealing.
Begin walking for 30 minutes, five times this week, at a moderate intensity. If you find this difficult, begin with 15 minutes and work up to 30 minutes.
If you are more advanced, add an interval day into your training: example: on a treadmill, run as fast as you can for 30 seconds, then recover at a slower pace for 90 seconds. Repeat 5 times. You can find some other HIIT challenges in the cardio section of the blog.