I am working on losing weight. I’m taking a class. Here are more notes. Any misinformation is the fault of the note taker.
- Provide rewards for achieving a goal: food is not a reward.
- Example: money jar. When you reach a small goal you have a fund building up toward a reward. New outfit, Soak, message, some social entertainment event.
- Homework: set goals. Bring them to your one on one app.
- Some will create a series of short-term goals to result in the accomplishment of a long-term goal.
- Goals:
- A: exercise hard enough to be breathing heavy.
- B: five fruits and vegetables a day.
- Goals need to be achievable.
- Rewarding: food I not a reward.
- Example: money jar. When you reach a small goal you have a fund building up toward a reward. New outfit. Soak, message, some social entertainment event.
- Need to track food intake.
- At individual app. Tracking: my fitness pal. Phone app. An online app. On the PC is also available.
- Celery king: will pull up a food label.
- Weight watchers> give points.
- Eat on a small dish. Maybe even smaller spoon.
- Portion control;3 steps:
- Portion control; 3 steps:
- Become aware of what you are eating. Do it by measuring it. See what are you actually eating.
- Compare to something of a standard to gauge progress.
- Ex: choose my plate .gov.1/2 fruits and vegetables ¼ protein, ¼ grin
- Make any changes to fix weak areas.
- Limit yourself to the servings on the label.
- When you track include portion control.
- Meal planning:
