Change is difficult, especially for long-standing habits. Creating a clear starting point is a good first step especially when you want to improve your health. During the past two years, I have discovered that the starting point I needed was to record my daily food intake and exercise with the goal of gradual weight reduction and increased strength. As of today, I am three months into recording my daily food consumption and exercise. So far the exercise part has been easy and the food part enlightening. Quite frankly calories add up quickly especially when I eat a 500 calorie carrot/raisin muffin (which by the way is the equivalent of five – 6 0z plain yogurts). Knowing the caloric value of a food influences the way I eat and what I eat. I have not felt deprived because there are days when I have that muffin and adapt for the remainder of the day.
It is important to have good measuring tools when you start. I prefer a formula that records height, weight as well as measuring the circumference of your neck, waist and for women – hips. This gives you more accurate information about how you are changing, what works and what does not.
I have also found that external reminders have helped me. I am enclosing several websites at the end of this article that helps record food intake and exercise and creates new habits.
Keep me posted with your progress and feel free to ask me questions at firstname.lastname@example.org.
Begin At Start – it is a good first step.
Dr. William Madosky
Please note these websites are informational only and I do not own any proprietary interests. If you have specific questions about any information please contact me