A good weight loss programme can be put in place simply by keeping a food diary. You’ll need to keep to your normal habits for seven days prior to starting to slim. Jot down all the food and drink you get through, and don’t miss anything out. Then you’ll have a good idea of what needs modifying and by how much.

Clearly if you’re eating too much fried or processed food, or drinking several glasses of wine or beer, you could start by cutting down on those. But if that’s not the case, and what you’re eating looks OK, then just reduce the amount. Either way, use your food diary as the basis for the changes you wish to make.

Create a regime for the following week. Take account of what you’ll eat, drink and the exercise you’ll be taking. Write down different food categories to list what’s banned and what’s restricted. And then write down the food you can eat in generous amounts.

If you enjoy alcohol, decide on a small quantity that you will allow yourself at the weekend, and write it down. Sugary fizzy sodas are banned! And on to exercise – make a note of the daily activities you plan to fit into your week.

Weigh yourself at the beginning of your regime first thing in the morning. Then repeat the process each week. If necessary, modify parts of the plan for better results. Don’t be tempted to weigh yourself too often – once every week at the same time is sufficient.

With a plan like this, you’re in complete control. Add little observations to remind yourself how you feel. Also enter the exercise you’re doing, to make sure this isn’t getting left out. It’s amazing how much easier it is to stick with something if it’s all written down.

It won’t happen overnight though. At first, it seems to be all effort and no reward! Try to exercise patience, and do persevere. Staying motivated can be difficult, so it’s important to focus on the rewards and not the effort.

If you do get demoralised with your results, analyse what’s been happening. Could your diet do with a bit of modification? Additional physical activity can help you catch up. Are there any fitness classes you could attend in the evening?

Celebrate your achievements along the way. An extended diet can be too demanding if you don’t. Clothes shopping isn’t appropriate ’til you’ve reached your target weight. However, there’s nothing wrong with a theatre trip to celebrate a milestone.

(C) Scott Edwards. Look at WeightLossDietWar.com for intelligent ideas on weight diets and fast weight loss diets.

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