Start Now and Make a Brand New Ending
submitted by Brenda Raleigh- TOPS #VT109, Jacksonville
Day 1- Make a Plan
Plan your meals. Eliminate excuses. Schedule exercise as a part of your day. If you wait to "fit it in", you never will. Figure out a schedule that works for you and JUST DO IT!
Day 2- Track Your Progress
Take your measurements NOW, even if you don't want to look at them. File it away, and recheck in a few months. You'll be impressed! Keep track of your weigh-ins in your TOPS bank book or a notebook, and look back every once in a while to remind yourself of how far you've come. Keep track of your exercise miles on a map- see how far you can get.
Day 3- Use the 10% Effect
Change bad habits for good ones by starting slowly- increase exercise by 10% by taking the stairs instead of the elevator, drink 10% more water by having a glass after you brush your teeth, decrease fat by 10% by having an apple instead of a cookie. When you become comfortable with the first little change, try another 10%. Small changes lead to lifelong behavior changes, and that is what we are trying to do in TOPS.
Day 4- Eat Protein at Every Meal
Protein is harder for the body to digest; thus it stays in the body longer and keeps you feeling full longer. It is the fuel that gives you energy. Just make sure it is lean protein, not a high-fat protein.
Day 5- Colors: Watch Your Whites and Eat Your Greens, Reds, and Yellows
White bread, pasta, bagels, muffins, rice, and potatoes will all fill you up for a short time, but they don't last long and you will soon be hungry again. Eat more whole grains to get more nutrients and feel full longer. Serving sizes can easily be overdone- watch your portion size.
Of all the food groups, veggies and fruits give you the most volume and nutrients for the calorie count. It is easy to sneak them into other foods if you have fussy eaters in the house. Watch the dressings, though- a 50 calorie salad sometimes becomes a 400 calorie meal if you use high fat dressing. Use salsa, fat-free sour cream, or butter spray on your baked potato.
Day 6- Drink Plenty of Water
It fills you up, it's free, it has zero calories, and it flushes toxins from your body. If you don't like plain old H20, try iced decaf tea, diet soda, seltzer, or put a slice of lime in a nice glass of ice water. If you are feeling food cravings, have a glass of water and wait 20 minutes. It will most likely go away and you will have skipped all those calories!
Day 7- Never Skip Meals
Not eating slows metabolism. If the body thinks it is starving, it doesn't burn fat or calories and will hang onto them with a vengeance. Regular, small meals help control hunger. When you are hungry, that's when you overeat or eat the wrong things. Most important- eat breakfast! Your body has been all night with no fuel and needs something to get it going. Breakfast eaters actually eat less the rest of the day than those who skip it. Sit down and slow down while eating. Pay attention to what you are eating, and enjoy it. Use a special plate, light a candle, and put down your fork between bites. Skip the seconds!
REMEMBER: YOU ARE THE ONLY ONE WHO CONTROLS WHAT GOES INTO YOUR MOUTH!
