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Mission 4: Choose Smart Diet Actions
I’m not going to give you a diet. I don’t believe for a moment that you would stick to it. Not because of any moral failing, but because your body and mind would rebel.
Physically, your body can react to calorie restriction by becoming more efficient with fewer calories. That’s not what a person with a weight-loss goal wants – we want our bodies to use more calories, not less.
But as anyone who’s ever been on a diet knows, the real saboteur is that grey thing in your head.
Psychologically, your mind reacts to deprivation by wanting what it can’t have. And we know where that leads: binge city. Deprive yourself consistently and congratulations – you’re the mayor.
As Geneen Roth says, the fourth law of the universe is that for every diet there’s an equal and opposite binge.
So instead of a prescribed eating plan or list of things you can and can’t eat, I’m going to ask you to choose some specific diet actions.
To lose weight, we need to eat less and move more. Over the coming missions we’re going to get very strategic and smart in how we approach each of these prongs, but for now we’re starting simple.
In terms of eating less, we’ll achieve that goal by taking actions in two broad categories: eating less, and eating differently. But they both involve being smart about what we eat.
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Mission 4 completed! More water and tea instead of sugary pop! Also, home cooked meals instead of eating out. Not only is this healthier, but will save us money too. Double bonus!
I have been cutting my portions for a while and taking a smaller plate to put my food on so my next challenge is eating more veggies than I am already doing and trying more stuff with fibers.
iGoal: cut waaay back on sweets and carbs. Those are not my friends. I love water.
Water is easy for me…I drink 12-15 cups a day. I get in trouble at dinner. My family (hubby, 8 and almost 11 year olds) are SLOW eaters. I am not. 🙁 So I eat my meal and then go for seconds. I KNOW this is bad, so my goal is not to get seconds! I don’t drink soda (I quit diet coke about 2 months ago in hopes that that would be the thing to help me lose a pants size…no luck). I also need to limit my eating out on weekends. Mon-Fri I don’t eat out at all, then the weekend comes, and bam, I’m eating out lunch and dinner both days. 🙁
for me I need to drink more water and have some fresh lemon juice in it to help my liver function well. To choose salady foods over bread or starchy foods. and of course to eat smaller portions of food.
After abandoning my healthy eating to eat what my ever helpful partner prepares for me I gained half a stone in just one month… So it is time to ask him to support me and be helpful other ways so that I can go back to my healthier diet packed with vegetables and even fruit (don’t think I have eaten even one piece in the last month). Never know… he might even lose a little along the way. Mission 4 completed!
I am going to drink more water and less soda. I am also going to add more fresh vegetable and less fried foods.
I am making positive changes in my diet! Snacking on carrots instead of chips.
Did mission 4 and will try to eat 10% less!
This is the hardest part for me. I like my little sweet after a meal. And I’m not a big veggie lover, believe me I tried. Already us low/no fat, whole grains, lean protien and drink 6-8 glasses of water a day. I don’t dring soda or juices. Little to no alchohol, eat smaller portions. Tried substituting for my sweet fix but end up with the binge factor.
I’m going to commit to drinking more water. I’m always dehydrated.
I am in an interesting situation, in that I actually need to eat more. My body is so efficient, it maintains my weight with a small amount of food. I also have food sensitivities and by finding out what I can actually eat, process and digest properly, I am feeling better and better. I don’t eat much during the day because I just don’t want to bother making, eating and cleaning up food. I am actively adding easy, digestible food to my menu and my family is stepping up to help with/ takes over some days of cooking since I have started my own business and have less time than I used to. I am looking forward to cooking and eating a rainbow to make food prep more appealing and fun. I know what I need to eat, onward with actually taking the time to prepare it!
I am cutting down my portion sizes now. Also cutting back on the alcohol. I am also only snacking on fruits and vegetables if I do have a snack.
I will eat more vegetables, fruit, lean protein, and whole grains.
I will drink water to stay hydrated and avoid thirst masquerading as hunger.
Checking in – completed Mission 4. I’m going to continue trying to ensure I’ve had 4-5 servings of vegetables and fruits a day, and also setting limits on how often I can drink sweet coffee drinks (no more than weekly) and dessert (not 2 days in a row). I’m hoping that helps set limits without being too constraining…
More protein and most carbs through vegetables and fruits. Drink more water.
Drink green tea in the morning instead of coffee (with cream & sugar).
trying to drink only water and unsweet green tea this month. Get all sugar and artificial sweeteners out of my liquids.
Drinking more water and cutting out breads and sugar are my goals for this mission
I’ve kicked soda out of my diet which was quite a change.ice also been working on eating better snacks as my problem is the constant snacking. If I can get that under control I will be doing quite well