Makeup and Beyond

Checklist for Weight Loss

by DJ Rogers

For most of us, losing weight is very difficult but a checklist for weight loss can prove helpful. Weight loss is difficult for many reasons, but the two most common reasons are: Eating makes us feel better, at least  for a few minutes; and eating is a social function.  So how do we go about changing our way of eating and still have fun in life?  In my opinion the best way to handle anything is to take baby steps.  

1. Replace bad fats with healthy fats.  Bacon grease is a bad fat; olive oil is a good fat.
2. Remember that every little bit of calories consumed does count. 
3. Don't be a afraid to eat carbohydrates, but do eat them in moderation. 
4. Fluctuate calories from day to day - don't lock your body into an exact amount of calories each day.
5. Increase protein in your diet.  Protein builds muscle; muscle burns fat.  
6. Perform high intensity cardio 3 - 4 times a week if you are physically able, or go for a stroll (a stroll sounds more relaxing than "go for a walk" which sounds more like exercise.  
7. Divide your daily limit of food intake into six meals instead of three.  
8. Eat fiber-rich foods - you will feel full faster. Fiber-rich foods seem to stick with a person longer - not to mention they are a healthy food choice. 
9. Drink your daily recommended amount of water.  This varies per person, their activities, and their health.

1. Prepare meals at home instead of eating out.
2. Eat before going shopping.  Shopping and hunger don't mix well. 
3. Go to bed early at night if you are tempted to snack and read a book.  
4. Don't watch TV - too many food commercials. Take up a hobby instead - crotchet, painting ...
5. In a store, try on a favorite outfit weekly that is the size you want to be. Don't hurt the clothing you are trying on! 
6. Keep a journal of what you eat every day before starting your diet.  Note the the time of day and what foods you are eating.  If you do this for two weeks, you'll have a fairly good idea of what time of day triggers your appetite, and what foods you crave.
7. Weigh yourself every three to four days to keep an eye on how your weight loss is progressing.  
8. If you have pie in the house, let's say apple or cherry, buy some apples or cherries to snack on while everyone else eats pie.  (If you must eat pie, see our article  Eat Pie and Cut Calories)
9. Slice up an apple and arrange it on a plate instead of grabbing cookies or chips. Once you take the first bite, you will probably not miss that junk food you were craving. 
10. If you must have a piece of cake, and you can't help yourself, put a tablespoon of cake on a small plate and eat it very slowly with a spoon.  Close your eyes after each bite and try to identify all the ingredients.  A tablespoon should satisfy that overwhelming craving.
11. If you have a craving for something you shouldn't be eating, drink a full glass of water. Often, the body is telling us that it is thirsty when we think it's food it wants.