Workout and weight loss on wheels- documentation

One very effective strategy for workout and weight loss is to monitor yourself- both your food intake and your daily exercise. The monitor form could be as simple or complex as you would like it to be. Just take a piece of paper and make a chart: Time, description, place, and calories. Then on the bottom put total calories from snacks and total daily calories. If you want to track more things add: 1) amount of time you walked today 2) if you've eaten food from the 5 food groups 3)daily physical activity 4)eating patterns 5) daily caloric goal 6) food intake 7) eat on a planned schedule 8) eat while in one place 9) leave some food on plate 10) put fork down between bites 11) measure portions 12) negative self- talk 13) counter with positive thoughts 14) shop on a full stomach 15) stick to the list 16) park shopping cart at end of aisle 17) park car far from the store 18) 2-3 servings from milk/meat group 19) discuss weight loss program with family 20) read food labels 21) Leave the table after eating 22) not eat food from others plates 23) counter internal attitude traps 24) physical activity to reduce stresses 25) Avoid negative words ("never" "always") when making goals 26) avoid fattening snacks. 27) 2-4 servings from the fruit group 28) triggers resulting in eating fatty snacks 29) 6-11 servings from the bread group 30) 2-4 serving from the vegetable group