| If you have read Part 1 of this series, you have | | | | will fall into the unplanned category. The trick is to try |
| probably decided to focus on your diet to eliminate | | | | to minimize those events. |
| excessive calories, but you are looking for a way to | | | | Start off by realizing that this is not a rigid diet. |
| do so that is not painful, and is actually sustainable. I | | | | Rather, we are trying to decide what kind of foods |
| advise clients to build their own diets: this is a lifestyle | | | | to eat on a daily basis. If you are eating big macs |
| change, not a fad. If you are interested in losing | | | | and ice cream three times a day, you probably do |
| weight and looking good, you need to realize that | | | | not enjoy it that much but you are in a cycle. You |
| you not only have to get rid of the fat and get into | | | | need to identify how you would rather eat. |
| shape, you also need to keep that fat off. An | | | | Try to plan your ideal meals. For instance, a healthy |
| unrealistic fad diet is not something sustainable, and | | | | breakfast could take many forms: fruit, cereal, |
| you will not be able to maintain it for long. | | | | healthy sandwiches, etc. I personally like to start the |
| So, when trying to create your own diet, where | | | | day with a glass of fresh juice or piece of fruit, some |
| exactly do you start? Well, in Part 1 I mentioned that | | | | muesli and sometimes a low-sugar fruit muffin. |
| you should look online to verify exactly how many | | | | Next, try to plan out lunches which are low on |
| calories someone of your height and lifestyle would | | | | carbohydrates and fats, and high in proteins and |
| need to consume, just to be in "maintenance" mode. | | | | vegetables. You could have rice with curries, a |
| Next, you should look up some free diets online, to | | | | vegetable or meat pie, or any other healthy |
| get an idea of how many calories are in what type | | | | combination. Think about what you like - and try to |
| of food. Finally, you could check out some free | | | | create your ideal meal without too many fats in it. |
| calorie counters, to see how many calories are in | | | | Try not to make dessert a daily habit - substitute |
| your favorite food. | | | | sugary foods with fruits or green tea. Do the same |
| A long term approach to eating mindfully is to realize | | | | for dinner. |
| that there are two forms of eating: planned and | | | | Make sure you have a few healthy, low-sugar snacks |
| unplanned. You should try to make most of your | | | | during the day, and try to cut down on liquid calories. |
| meals fit into the "planned" category. However, | | | | For instance, I do not drink unless I know I will go |
| occasionally there will be meals out and treats that | | | | dancing later on. |