| jim_ray | member since October 2005 |
NutriMirror Staff male, 68 years old fallbrook, CA | Hints & TipsApril 3, 2009, 9:12 am NM's 9 Guiding TruthsNutriMirror's 9 Guiding Truths forLifetime Weight Control and Nutritional Balance 1. Balancing calories and nutrition is a LIFETIME process; "after" does not exist. 2. To be successful for life you must find pleasure in the choices that bring you to balance.(Good news: It is SO possible). 3. The process can not be about deprival. You must eat. Set a weight goal that allows you (females) to eat at least 1200 calories each day; 1500 for men. Try for a weight loss rate of about 1 pound each week; not more than 10% of your total body weight in 6 months. 4. You should become physically active, regularly. When you exercise, your calorie allowance is automatically adjusted upwards. Eat those extra calories, or at least most of them. 5. You need to eat often, throughout the day. This will help prevent overeating at main meals. 6. It is best to meet your nutritional requirements through food. During the weight loss phase it may be helpful to supplement calcium to more easily achieve balance. Use supplements selectively to offset remaining nutritional deficiencies; or as insurance against modernity’s harmful affect on our food supply (if that is your belief). 7. Diet plans that promote instant 180 degree change are usually not sustainable. Do not replace all your current habits in one fell-swoop. Slow-and-easy change of existing behaviors is best. 8. There is a direct relationship between the frequecy of logging and long term success. Try to log, assess, and manage everyday, forever. With practice, and once you take advantage of system shortcuts (favorites, recipes, menus) the process will take only a few minutes each day. 9. It pays to have a forgiving mindset. Perfection is a rocky road that leads to failure and must not be the standard you pursue. Copyright, 2009.
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