Here's a quick run down of those tools:
Weight loss card – we’ll use this to record our weight each week. This will reinforce our weightless efforts and let us know when we might need to tweak our program a bit.
Pen or pencil – we’ll be doing a lot of writing!
Tape measure and measurement chart– you should have recorded your measurements this weekend. We’ll be doing this on a monthly basis. Remember – your measurements are especially important for those times when the scale may appear to be stuck. Chances are you are toning up and losing inches but not pounds.
Journal – this can as fancy and as simple as you want it to be. A spiral notebook works just fine!
Food Diary – you need this with you at all times. Write down everything you eat when you eat it! Circle anything you have eaten because you were stressed, angry, or tired. These are the behaviors we will be trying to change.
Exchange food list and meal breakdown – this will show you what you need to be eating and shows you how to even it out through the day.
Calorie book – if you aren’t using the exchange program then you will need to count calories. I’ve posted a few calorie counting websites as well.
Measuring cups, spoons, and food scale – beware of portion distortion, measure everything you eat.
Supplements – it is recommended you take a Multivitamin with folic acid and Omega-3, either fish oil or ground flaxseed. If your doctor has recommended other supplements please follow your doctor’s orders.
Water bottle – this is your new best friend, don’t leave home without it. Your goal is to drink 64 ounces of water a day.
Walking / crossing training shoes – these are a must. Remember, our goal this first month is 20 to 30 minutes of aerobic exercise three or four days a week.
Walking pedometer – optional tool to measure your daily steps.
Exercise DVDs – these are also optional but are a great way to have fun and vary your exercise program. We have many exercise DVDs available at the library.
Walking / exercise / shape up buddy – this can be your spouse, a neighbor, your best friend, someone you met at the Shape Up meeting, or a dog.
Gum – this can help stop the cravings. If you have a dog at home please make sure your sugarless gum does not contact xylitol. Xylitol is deadly to dogs.
Sleep – strive for 7 to 9 hours each night.
So here's the plan for the week!
- Complete your Time Capsule and "I used to be that way" sheets that were included in your packet
- Get those measurements
- Write down everything you eat
- Drink at least 64 ounces of water each day
- Walk 20 to 30 minutes three or four days a week
- Get at least 7 hours of sleep each night
- Relax and have fun!
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