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Step 1. CONTROL YOUR ENVIRONMENT
Here you seek to surround ourselves with healthy alternatives, as well as make sensible choices.
·Shop only when full
·Shop from a list
·Avoid prepared foods
·Eat only at scheduled times
·Accept no food offered by others
·Store food out of plain sight
·Always eat in the same location
·Use smaller plates
·Throw away leftovers
·Consume low cal snack prior to party
·Don't get discouraged if you occasionally slip
Step 2. CHANGE SIMPLE HABITS
This step involves very simple changes that require a gentle effort
·Chew thoroughly before you swallow
·Leave some food on your plate
·Prepare only one serving at a time
·Pause in the middle of your meal
·Focus all attention on eating (no TV, radio, etc)
Step 3. PROVIDE YOURSELF WITH A REWARD
You'll find out that self-gratification can be a powerful tool
·Seek help from friends and family
·Use self-monitoring as a basis for reward
·Plan specific rewards for specific behavior
Step 4. EMPLOY SELF-MONITORING
Tracking behavior allows you to make informed, accurate decisions based on previous behavior
Keep a food diary that includes:
·Time/place of each meal/snack
·Type/amount of food consumed
·Who is present during meal
·How you feel before and after
Step 5. GIVE YOURSELF A NUTRITIONAL EDUCATION
Learn as much as you can about what's in what you eat
·Use food diary to identify problem areas
·Make small changes that you can continue
·Learn nutritional values of foods (read labels)
·Decrease fat intake, increase complex carbohydrates
Step 6. INCORPORATE MORE PHYSICAL ACTIVITY INTO YOUR DAY
Your body can't register the difference between routine activity and formal exercise, but exercise, per se, provides greater control of results
Routine
·Increase routine activity
·Increase use of stairs
·Keep record of distance walked
Exercise
·Start with a mild exercise program
·Keep records of all workouts
·Gradually increase frequency, duration, intensity
Step 7. THINK POSITIVE
Success, in just about any endeavor, requires a positive attitude, with an initial focus on small, achievable successes
·Set reasonable goals
·Focus on progress, not setbacks
·Avoid terms like always and never
·Recognize irrational thoughts and dismiss
·Set weight goals (both long and short term)
The preceding seven steps will help you form the basis for your own program. Captain Mike's DesignONLINE Custom Program includes many of the tools you'll need to get started, including a 3-phase fitness plan, workout journal, food diary, nutritional support, and more. For more information on Mike's program, please click here.
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