ChangeOne Update

I've decided to repeat Week 2 over again. I really don't feel like I've really improved my lunch habits. I had a few good days, more like one good day, but most of my habits stayed the same (meaning my lunches consisted of mostly snacking). I want to take the time to do this right and so I am not going to move on until I feel like I've made a real improvement.

On another note, I weighed in today...no gain or loss. This is reflective of my efforts this week, haha. But, no change is better than a negative one.

I hope that you all are having a wonderful Monday and that you are starting your week off right!

ChangeOne: Week 2

Week 2: Lunch (Roughly 350 Calories)

Basic Menu:

1 grain or starch (two slices of sandwich bread, a tennis ball sized potato or roll, or serving of pasta/rice)

1 protein (thin palm-sized slice of cheese, a small burger patty, or 3 CD-sized pieces of lunch meat)

1 fruit (one piece or equivalent amount of melon/berries)
Vegetables (as much as you want)
VARIATIONS: soups, salads, wraps, or chili (all done in sensible portion sizes)

Week One: Recap

I have loved my first week of ChangeOne! I really feel like I've learned a lot and become so much more aware of Breakfast and how it affects my day. Here are a few pearls of wisdom I've picked up along my first week:
-Breakfast sets the tone for the day. You have heard it a million times; Breakfast is the most important meal of the day & People who eat breakfast weigh less. Well, its true. I found that on mornings when I ate a (quote, unquote) "Big Breakfast" I stayed full longer and snacked less- which means that I ended up eating less calories throughout the day. Score.
-Breakfast foods work for lunch and dinner. There is absolutely nothing wrong with having an omelet for lunch or a waffle for dinner.
Now that I have begun to establish a good breakfast habit, I feel ready to take on a slightly harder area...Lunch! Eating a good breakfast usually left me too full for lunch at the "normal" time and I usually ended up snacking until dinner instead, so this week will take some experimenting to find the right time and size for my lunch.  

Tomorrow starts Week Two and I have my first weigh-in.  

Wish me luck!

ChangeOne: Week 1

First of all, some background on ChangeOne; Its a diet book my mom recommended to me as a starting point to change my diet--- I don't really know exactly how much of what I'm supposed to eat. How much protein? Carbs? This diet plan is based around changing one thing a week; this method prevents you from becoming overwhelmed by trying to change everything all at once.

"Imagine a psychologist who expects depressed patients to be happy after one visit. Or a language teacher who announces on the first day of class that students will be able to speak French the next day. It sounds laughable because making a significant change takes time; new skills require practice. Yet instant change is what most diets ask for."

Isn't that the truth? I am not here to drop weight fast and then be done. This is the only time I want to go through this process...I am trying to make life changes, so I am going to be thorough. I would be cheating myself if I didn't take the time to do this right.

Week 1: Breakfast (Roughly 300 Calories)

Basic Menu:

1 grain or starch (a cup of cereal, a slice of toast, or a roll)

1 dairy or high calcium food (a cup of milk or a cup of yogurt)

1 fruit (or equivalent amount of melon/berries)

The good news: I'm mostly already doing this with my grapefruit and cheerios. I think this will be a good starter week to get me in the swing of things.

[A few more things for those of you interested in doing this with me...ChangeOne recommends you weigh yourself only once a week, especially women. Weight fluctuates a lot and you will actually be able to see progress better if you aren't weighing in too often. Also, use the same scale and choose the same time of day; keep a log.
If you struggle with motivation/enthusiasm make a reference sheet of the obstacles you anticipate and the benefits you intend to enjoy from your changes. Then, think of ways you can get around your obstacles. I will be doing this tomorrow, on Day 1 of ChangeOne.]

Good luck!