Blogs » Eating Tips » RiverRegionLean.com

Posted May 2, 2011 by RRL Staff in Eating Tips

You want to eat healthier but what does that mean? The first step is to intentionally disable thinking patterns that hold on to old information. In other words, think about why you do the things you do and determine which actions are habits and which are deliberate choices.

Most of us don’t realize what or when we really eat. Uncover your eating habits by keeping a food diary for a few days. Write down everything you eat, the time of day you eat and how you feel at the time that you eat. This shows the thinking pattern that is holding onto old information. For example, eating a sweet snack may be an afternoon pattern. Use the Scale Back Diary included in this lesson to analyze your behavior. Consider the following questions when completing the "feeling” section: How were you feeling? Were you hungry or just thirsty? Were you tired? Stressed out? What were you thinking when you ate something? How did you feel after you ate it?
Use a bright marker and highlight the habits on your sheet that may be leading to overeating.

Common eating habits that can lead to weight gain are:
• Eating too fast

• Always cleaning your plate

• Eating when you are not hungry
• Eating while doing something else (may lead to eating mindlessly or eating too quickly)
• Always eating dessert
• Skipping meals (especially breakfast)

Once you highlight the habits, ask yourself, "why?” In other words, look for the triggers that cause those habits. Look at when and where "triggers" encourage eating when you are not hungry. How were you feeling at those times? Often an environmental "cue" or an emotion can encourage eating.

Common eating triggers are:
• Opening up the cabinet or desk drawer and seeing your favorite snack food
• Watching television
• Attending stressful meetings or being in stressful situations
• Going to events or meetings that serve refreshments
• Getting home after work with no idea of what's for dinner
• Walking past a candy dish or driving by your favorite fast food restaurant
• Sitting in the break room beside the vending machine
• Feeling bored or tired and thinking food might offer a pick-me-up
• Smelling hot donuts, popcorn or a favorite food
• Grocery shopping when you are hungry
• Waiting too long to eat, resulting in feeling starved

Choose one or two habits that you deal with on a regular basis. Ask yourself these questions to help avoid or change the "cue":

• Can you empty all the unhealthy snacks out of the desk/cabinet?
• Could you choose a different driving route to avoid a fast food restaurant?
• Can the candy dish be removed?
• Could you suggest or bring healthier snacks or beverages to the meeting?
• Could you try to eat slower by going to lunch with a team member who will gently help you slow down?
• Could you plan ahead and have something ready for supper?
Reinforce your new, healthy habits and be patient with yourself. Habits take time to develop. When you do find yourself engaging in an old, unhealthy habit, stop as quickly as possible and ask yourself: Why did I do this, or what did I want? Now think about the mental picture of what is important to you. (Refer to the "Getting Started” article). Then ask yourself what choice you need to make in order to achieve your goal.

Be careful not to beat yourself up or think that one mistake "blows" a whole day's worth of healthy habits. Again, a healthy and productive lifestyle is accomplished one step at a time, with each step building on the previous one.

Don't forget to pat yourself on the back for the things you are doing right. Maybe you eat fruit for most desserts or you drink skim milk. These are good habits! Recognizing your successes will help encourage you to make more changes.

Question: What healthy habit do you already have working for you?

why weight lost is hard

Posted April 25, 2011 by Tony Davis in Eating Tips, Recipes, Society, Sports

Most weman don't lose weight, is because they are not herd accountable for what they do ? if you want to lose that weight and keep it out, send all comment to this blog letting me no what problem you are having , so we can fix it ! My Motto is GO HARD or GO HOME!!!!

Scale Back Alabama - Choosing to Start

Posted April 25, 2011 by Felecia Martin in Eating Tips

Scale Back Alabama is an annual campaign conducted by the Alabama Department of Public Health. Citizens across Alabama are encouraged to lose 10 pounds in 10 weeks. Here are weight loss tips provided by Scale Back.

Choosing to Start

It has been said, "Anybody can lose weight, but not everyone can keep it off.” Joining Scale Back Alabama is a great first step in losing weight, and by the end of the 10 weeks, you will have hopefully developed healthy lifestyle habits that will help you keep the weight off.
Losing weight takes more than desire. It takes making a decision to be committed to a new lifestyle and developing a plan of action. Scale Back Alabama calls for a shift in the way you think. Here’s a step-by-step guide to get started.

Step 1: Make a commitment

Ask, "What do I want?” The first response may be to lose 10 pounds, to get the prize money, or to fit into old jeans. Take a deeper look. What will that weight loss do for me? What would the money mean? What is it about fitting into those old jeans that is important to me?

Be honest with yourself and decide what is really important for YOU, not someone else. When you decide what is really important, you will need to focus on that. Make a mental picture of what it looks like to you. When that eating temptation or excuse for not being physically active pops in your mind, stop it by thinking of that mental picture of what is important or go look at something that reminds you of what why you want to lose weight. For example, if fitting into clothes is your focal point, you may find it helpful to go and actually look at the closet full of clothes you can’t wear. The key is to stop and think about the rest of your life and how that one decision can affect your lifestyle commitment!

Step 2: Set realistic goals

During the 10 weeks of Scale Back Alabama, tips will be posted on www.scalebackalabama.com and Facebook pages to help you stay motivated. Take the information provided and tailor it to your personal situation and needs. For example, Scale Back Alabama will suggest drinking three glasses of skim milk every day. If you can’t or won’t drink milk, tailor the message to find ways to "sneak” skim milk in during the day, such as using it in a healthy bowl of cereal.

The Scale Back tips will be beneficial, but you should also choose ways to apply them to your everyday life.

Step 3: Get support

People who have a good support system will be more successful at weight loss. This is one reason Scale Back Alabama emphasizes the importance of teams. One member will be designated as the coach or team leader; however, each of you is an equally, valuable member. As a team, make the decision to be successful! Set times to check in and monitor each others’ progress. Implement behaviors to generate team building, such as going out to eat or going on a fun outing as a team. The memories and friendships developed as a team will continue long after Scale Back Alabama ends.

A healthy and productive lifestyle is accomplished one step at a time, with each step shaping the next. Make the choice to support each other through every step of the way!

Question: Who can you turn to for support? Be sure you are willing to hear a message that you need to hear from this person and not necessarily one you want to hear. In other words, a spouse might not be the best person to choose if there is a chance you will get aggravated at the advice or feedback given.

For more information: www.scalebackalabama.com .