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Overview of all healthy habits put into place each week.
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Week 1
(1) Improve diet:
- Drink water whenever I think I need something to drink. If that doesn’t satisfy my craving, I can go ahead and drink whatever I wanted first. (I’ve already switched to Diet Dr. Pepper and Diet Green Tea from Sonic.)
- Take my lunch box to work everyday full of good foods with low glycemic load (less than 10). And, avoiding foods with high glycemic loads (more than 20).
(2) Exercise
- Faithfully work the Best Horse program with Double Nickle
(3) Stress
- Take 20 minutes to sit down and do NOTHING! No thinking, planning, or reading Just rest my brain.
Week 2
(1) Improve diet – Stop drinking diet drinks
(2) Exercise – Reach my goal of 2,500 Nike Fuel points on my Nike Fuel Band every day
(3) Take away stress – Get out of office for a walk at lunch time
Week 3
(1) Improve diet – Eat breakfast
(2) Exercise – Reach my goal of 2,500 Nike Fuel points on my Nike Fuel Band. I have to repeat this one because I just didn’t get there last week!
(3) Take away stress – Plan evening meals for 1 month and grocery shop with a list
Week 4
The following represents the type and amount of each nutrient type food at each meal and snack:
(1) Protein- (1/3 of volume)
(2) Carbohydrates- (2/3 of volume)
(3) Healthy fat – (small amount)
Week 5
(1) Stock up on healthy snacks in my desk drawer or my lunch box
(2) A large water (I think I get a little dehydrated about now and we don’t have a water cooler in the office)
Week 6
(1) Track my food intake with www.myfitnesspal.com app to see where I’m getting too many calories to lose weight faster!
(2) Eat less!
(3) Keep up with my other food committments.
Week 7
(1) Enter all my food intake into the www.MyFitnessPal.com app.
(2) Stick as close as I can to 1,200 calories.
(3) Enter my activities from my NikeBand into the app.