Twelve Steps

If there is a diet (gimmick) out there that produces instant results then everyone should be slim and trim before next weekend.

The fact is you have to work at changing your eating behavior to start seeing results. You have to have a well thought out plan and then execute it. But first you have to decide what you want. At that point there will be no stopping you.
So, if your goal is to loose 40 pounds you can pick out the date 40 weeks from today and easily be there on or before that time. One thing is for sure, that date will come and go and if you’re 40 pounds lighter, still weighing the same, or gained another 10 pounds, it was entirely up to you. There are no good excuses; today is a great time to start taking responsibility for yourself.

If you’re ready to achieve weight loss, a change in your eating behavior will produce the desired results.

Here is how you get started on the Behavior Diet.

Step One. Decide how many pounds you will need to loose to reach your goal.

Step Two. Set a realistic target date to achieve that weight. If you are going to loose 30 pounds, then set the date at 30 weeks from today.

Step Three. Multiply your current weight by 12 to determine your daily calorie requirement with out exercising. (160 pounds X 12 = 1,920 Calories)

Step Four. Subtract 500 Calories from your daily requirement to determine you daily target. (1,920 – 500 = 1,420 maximum) Remember, as your weight comes down, so does your requirement.

Step Five. Set up your tracking chart to log your daily – weekly calorie intake. This is necessary to hold yourself accountable. Your weight loss results will be a direct correlation to the accuracy of the data you collect. Don’t play games, record your actuals, good or bad.

Step Six. Learn about food, study calorie charts and the calorie information on food packaging.

Step Seven. Make your plan. You should always use a plan. The plan holds everything together; the plan represents your decision when you were in the best position to make the decision. The worst time to make an eating decision is when you are tired and hungry.

Step Eight. Weigh once a week first thing out of bed, your choice, but I think Friday works best. If you have good progress on Friday morning that will help you stay on track through the weekend.

Step Nine. Record your weight on your chart weekly. Compare you progress to your calorie intake for the week. Make adjustments in your eating behavior if necessary.

Step Ten. Try on your measurement cloths once a week. Track your size. This will be motivational as you start seeing changes in your body. I recommend you purchase inexpensive shorts in your current size and 3 or 4 sizes smaller (no stretch items).

Step Eleven. Write out your goal, a statement of what you are going to achieve and the time it will take to do it. Be concise, and then read it out loud everyday until you have it memorized. Then recite it out loud everyday after that.

Step Twelve. Understand that you’re changing your behavior; the new way of doing things will be mechanical at first. Meaning, concentrated effort on your part is required until you have developed these new habits.

Decision, discipline, self motivation, determination, desire, and persistence: all good qualities to develop and use when making positive changes in you life.

Email me; I want to hear from you. Share your success (include pictures) or maybe you best excuse.
mailbox@behaviordiet.com