- Start keeping a food diary. I got a calculator so I could track calories but I think just writing down everything you put in your mouth can stop you from eating somethings. At first you should try to eat less than you did the day before until you have gotten yourself into good eating habits. He said "Noone eats just a tic, it is always a tic-tac. Write it down."
- Water - He said to drink the coldest water you can drink. To try and drink water before meals and at lease two bottles of water between meal. He also said to drink 10-12 glasses of water a day. Why the coldest water you can drink? What is asked me was "What do people who work in the Antarctic do when they are outside?" Shiver, which burns calories. So when you drink cold water your body has to work to warm it up. Keeping your metabolism working. Water with sugar free mixes, diet drinks or unsweet tea with splenda or something like that counts as water. This was good for me to know because water is not my friend.
- I am getting old... or at least older. People my age, really do I need to say it, are on the down side of muscle growth. We are losing muscle every year for the rest of our lives. What he recommends... Doing 30 minutes of cardio three days a week and using the muscle confusion with free weights or resistance training to build muscle. By building muscle and not just trying to burn calories you help keep the muscle you have and build muscle which burns fat. As most of you know, I have arthritis. So telling me this did not upset me. Tatiana and I just bought new bikes and after I bought a new seat we love to ride.
- Portion control - He said this one was a no brainer... guess I do not have much of a brain because I always eat to much. He made me make a fits and then grab my wrist just below where it bends then slide it toward my hand. This is your portion size. You appitizer should be that size and both of your sides should be that size. Really you are eating three fits full of food.
- Eat your veggies and lots of salad with measured dressing on the side.
- Drinking - Don't drink needless calories. Drink diet or sugar free or my favorite.... WATER. These are not your friends.
Something I learned this week, not from my doctor. Tell the truth. I used to think until Monday that I was a truthful person. But when it comes to myself I only tell myself the bad stuff. Part of telling the truth is being able to recognize the good and bad about things. Be honest with yourself. Most people do something good everyday. Sometimes you do more good than you think.
Christine
