"Add It Up" To Lose Weight
How to reach your goal
- In order to reach your goal -- to take the weight off and keep it off -- you need to know the answers to some key questions.
- Where are you going? And how do you get there?
- What are the things you need to do to lose weight?
- And how important is each thing?
The scoring system
When you are losing weight some things you do help a little. Some things you do help a lot.
And some things are harmful.
Here's a scoring system that will help you.
You need to take a look at what you are doing. So grab a pencil and paper. Really -- grab a pencil and do this.
Add up the good things. Subtract the bad.
Just go through the list and add them up. If you drink enough water you get 10%. If you take your vitamins you get another 10%.
If your total is 80% or more you should lose weight.
If your total is 70% or less you probably won't.
Here's the breakdown:
Good food
- Green/fibrous vegetables 3 or more times per day 10%
- Starchy vegetables 3 or more times per day 10%
- Fruit 1 per day 10%
- Protein 3 times per day 10%
- Protein 5 times per day 20%
Bad food
- Soda more than 1 per week -10%
- Soda 1 or more per day -20%
- Fruit juice more than 4 ounces per day -10%
- Fruit two or more per day -10%
- Fast food more than 1 per week -20%
- Pre-packaged food more than 1 per week -20%
- Sugary snack at bedtime -10%
Essential elements
- Proper water intake 10%
- Sleep 8 hours or more per day 10%
- Vitamins daily 10%
- Prepare meals in advance 10%
- Keeping food diary 10%
Harmful elements
- Skipping breakfast -20%
- Taking diet pills -20%
- Low-calorie fast-weight-loss diet -30%
- Minimal physical activity -20%
Aerobic exercise (pick one)
- Mild aerobic exercise 10%
- Moderate aerobic exercise 3 per week or more 20%
- Vigorous aerobic exercise 5 per week or more 30%
Resistance exercise (pick one)
- Medium resistance exercise 2 per week or more 10%
- Heavy resistance exercise 3 per week or more 20%
Exercise records
- Keeping record of sets and exercises 10%
- Keeping exercise days on calendar 10%
How did you score?
Did you do well? Can you do better?
It works if you are going to exercise.
And it even works if you decide you are not going to exercise.
Looking at it this way can give you a whole new look at weight loss and what you need to do to get the results you want!
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