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  • Step Ten

    By Michael Moore | December 30, 2008

    Step Ten In step ten of the Behavior Diet, you will be trying on your measurement article of clothing. I suggest that you purchase shorts because they are less costly than jeans. You should have your starting size and 3 or 4 sizes smaller depending on you goal. You will need other cloths along the way, but get them as you need them. Try on these cloths once a week, starting with your current size. As they start to get lose move to the next size smaller. If you can’t button them at first, be confident that it won’t be long till they are going to be your new current size. Because you’re changing you eating behavior, your body will start changing. The bathroom scale will give you just one indication of your progress. The motivating measurement is in your clothing. As your physical size changes your commitment to these new eating habits will be reinforced and visualizing the new you will become that much easier. If you weigh yourself everyday, you will see good days and bad days. A bad day is not an indication that it’s not working, so don’t get discouraged. Once again as in step eight you should try to weigh only once a week. This weekly weigh in can keep you focused and you won’t get discoursed by daily fluctuations. Soon the day will come when you get dressed and look in the mirror and a big smile will come across your face. Remember, same behavior, same results. If you develop the right eating habits, you will achieve and maintain your perfect size and weight. See disclaimer. Email me; I want to hear from you. Share your success (include pictures) or maybe you best excuse. mailbox@behaviordiet.com
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    Step Seven

    By Michael Moore | December 22, 2008

    Step Seven You know you can’t just go running off in any direction! You got ‘a have a PLAN. And the more you know about foods the better your plan will be. My point is you need to be informed about all kinds of foods. Your understanding to this point might be “If it tastes good, eat till you think your going to blow!” And what is it about grease? You can walk into a room and smell Jack-In-The-Box Tacos and it will put you on the edge of a food Orgasm. But at the same time, there are foods that have incredible taste and are low in calories and are even good for you. And as an added bonus they don’t bend you over later. It’s all about the PLAN. Go look in the mirror and say “I can do this, it’s just the opposite of what I have been doing. I’m smart and I’m good looking and in a few weeks I’ll be smarter and better looking”. Step seven is about having a plan, work on your plan and tweak it till you are seeing the results you desire. You can eat anything you want, just keep within your calorie target. Over time you will be dropping those pounds and that wonderful feeling of accomplishment will keep you going till you reach your goal See disclaimer. Email me; I want to hear from you. Share your success (include pictures) or maybe you best excuse. mailbox@behaviordiet.com
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    Weight Control

    By Michael Moore | December 19, 2008

    I’ve lost weight before, but I always seem to gain it back. The fundamental reason for gaining back those pounds you’ve lost can be found in the math. For every pound you’ve gained back, you consumed 3,500 additional calories beyond your requirements. So if during a week you had three over the top meals that took you 1,170 calories beyond your daily requirement you would gain a pound of fat. That’s a pound of fat that you would most likely not notice. If over time you had many weeks where you over consumed, the pounds would creep back and you would find your self back where you started. Recognizing how this cycle works, you will need to focus on behavioral changes to ensure a permanent balance in your calorie intake. Sustaining your perfect size and weight, requires a plan and a little discipline. This is the controlling stage of the Behavior Diet process. The key is to know and understand what your average daily calorie requirements are, and by consuming just those calories, you can sustain your ideal weight. Using the information you learn in step six of the Behavior Diet, you will be able to plan your calorie intake and maintain that perfect look. By changing your eating behavior, you will see continuous improvement. When you have reached your goal you can increase your calories to match your daily requirement. This should be around 12 X your current weight assuming your not exercising. See disclaimer. Email me; I want to hear from you. Share your success (include pictures) or maybe you best excuse. mailbox@behaviordiet.com
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    Behavior Diet Twelve Steps

    By Michael Moore | December 13, 2008

    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
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    Behavior Diet 6

    By Michael Moore | December 10, 2008

    I wanted to list some of the positive benefits to the Behavior Diet. To start out simple, low calorie foods are generally cheaper than their high calorie friends. You can add that to eating out less and you will be saving lots of money on your food budget. Also, because what you eat determines how you feel, you’re going to be feeling better. Then as the pounds come off, and they will, you will be looking better too. You’re going to feel better about yourself and your confidence and self esteem will reach new levels. Because now you’re setting goals and you’re on the way to achieving them, you will discover that there are endless possibilities to what you can accomplish. With determination and persistence a new world will open up to you. Knowing exactly where you’re going and having a plan to get there will put you on a straight road to success in all your endeavors. Email me; I want to hear from you. Share your success (include pictures) or maybe you best excuse. mailbox@behaviordiet.com
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    Behavior Diet 5

    By Michael Moore | December 9, 2008

    I have said before that where the mind leads the body follows. Here is an example of a lady that made a decision to change her eating behavior. She took control of her body, gave up excuses, stepped out of denial, and got focused on getting back the body she once had. Eleven weeks into the Behavior Diet and now 20 pounds lighter. Wow, that’s an average of 1.8 pounds per week. With a starting weight of 170 pounds, she is well on her way to achieve her desired weight of 135 pounds. Not only that, from size 14 to size 10 and the complements are rolling in. Her target is size 8 and based on her progress she should see 135 pounds in about 9 or 10 more weeks. She made a decision to change her behavior. She was determined to act upon this decision everyday. And she developed new eating habits that produced good results. If you drove your car up a long driveway, the only way to get back to the street is to back up. You added body weight by consuming more calories that you required. And you did this slowly over time. If you are ready to loose those pounds, then it’s time to start backing up. Email me; I want to hear from you. Share your success (include pictures) or maybe you best excuse. mailbox@behaviordiet.com
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    Behavior Diet 4

    By Michael Moore | December 7, 2008

    The idea behind the Behavior Diet is to bring your weight down at a gradual pace by changing your eating behavior. It’s all about the calories. Identifying how many calories you should have each day (see Behavior Diet), then plan your diet so your calories fall short by a minimum of 500 per day. The goal is smooth and consistent weight loss of a pound or more per week over many weeks. By focusing on you calorie intake, you can expect a steady decline in your weight and clothing size. Alter your behavior and over time you will develop new eating habits that will stay with you keeping you at your desired weight and size. Wow! I’m not giving suggestions on what you should or shouldn’t eat. Nor which foods are healthy and which ones aren’t. You need to make these decisions for yourself and there is a ton of information in books and on the internet that can help you with that. This works! And I think you’re ready to take control of your weight! Email me; I want to hear from you. Share your success (include pictures) or maybe you best excuse. mailbox@behaviordiet.com
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    Behavior Diet 3

    By Michael Moore | December 6, 2008

    If you continue with the same behavior, you will experience the same results or a lack of results. The Behavior Diet is about doing things differently. The Behavior Diet is 80% between your ears (thinking) and 20% doing. Try using the old business strategy of Plan, Do, Check, Act. Plan; make a plan, what to eat, when to eat, and how much to eat. Do; carry out your plan (with discipline). Check; verify your results weekly on the scale and by trying on your measurement cloths. Act; if the results are not favorable, examine the Plan. Did you execute it successfully? If needed, modify your Plan and start the process over. Remember, “Where the mind leads, the body follows”. Read that again, “Where the mind leads, the body follows”. Here are some eating tips that are intended to get you thinking in the right direction. When you eat at home or work you can control everything, what and how much (your plan). If you are eating out you can control how many items you order but not always the portion size. When you go to the Mexican Food restaurant, you should be smart enough to know the difference between the “Super Dinner” and the “Lite Plate”. If you just have to have a taste of all the things that come with the Super Dinner, make sure you “Eat Slow and Savor” and consider this to be a “Buy One Get One Free” purchase. So stop eating when there is at least half left to take home and then enjoy the free meal at another time. It makes sense to divide your food before you start eating, either mentally or physically. Make the decision at what point you’re going to stop before you start. Also consider sharing an entrée with your guest. Most restaurants will divide the meal and serve it on two smaller plates; you’re the customer so tell them what you want. Someone once told me they would order their meal and request half to be served and the other half to be delivered in a to-go box. If “buffet” or “all you can eat” is the restaurants value proposition, stay out. You already know you can eat three times your moneys worth in there. “You go now, you been here four hours”. Don’t do it, not going to happen. Remember, it’s all about changing your behavior. You can eat anything you want, just make room for it in your plan.
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    Behavior Diet 2

    By Michael Moore | December 5, 2008

    If I got your attention with Behavior Diet you will be interested in a few more things to think about regarding weight loss. If you can make a commitment to change you eating habits just a little you will start seeing results right away. In order to fall short of your daily calorie requirement by 500 calories, you will need to be aware of how many calories you are consuming. Packaged foods have the serving size and number of calories per one serving printed right on the label. Also there are plenty of Calorie Charts on the internet. Do a little studying in advance of going to the grocery store and become familiar with the foods you should avoid and the ones that you can eat that go easy on your daily calorie allotment. This is another great way to save some money; fresh vegetables are inexpensive and most are low in calories. I would recommend avoiding soft drinks and switching to bottled water. If you need the caffeine, have coffee or tea. You will feel better after you stop drinking the soda, I stopped having headaches. The reality is you can eat anything you want, but be aware of the calories that are coming off you daily allotment. If you think about your daily calorie target as the balance in your checking account then every time you put something in your mouth it is just like writing a check. So eat but don’t get over drawn. Soon someone you know is going to say “Hay have you lost weight? You look good!” So start practicing your response, “Why yes I have thank you! I feel good too”. Be positive and remember you are in total control of what and how much is put in your mouth. Take control.
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