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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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70 thoughts on “Mission 4: Choose Smart Diet Actions

  1. Terry Currie says:

    Use the Eatwell Plate highlights the different types of food that make up our diet, and shows the proportions we should eat them to have a well balanced and healthy diet. eatwell.gov.uk

  2. Terry Currie says:

    The following is our group decisions: The majority of us do not eat 1,000 calories a day.
    Keep track of the calories you eat per day for a week in order to see how many calories you eat per day.
    Fruits and Vegetables
    – 5 portions Bread, rice, potatoes, pasta and other starchy foods – 5 portions
    Meat, fish, eggs, beans and other non-dairy sources of protein – 2 portions Milk and dairy foods – 3 portions
    Foods and drinks high in fats and/or sugars limited amount of this food group for your health
    Fats on the other hand are more complex:
    Saturated fats (meat, butter, dairy) and
    particularly Trans fats (found in many cakes, biscuits and other fatty
    processed foods) can increase cholesterol levels and are the
    worst types of fats for health.
    Unsaturated fats include monosaturates (olive oil, avocados, and nuts) and polyunsaturates (omega 6: vegetable/corn oils and omega3: oily fish/rapeseed/flax). The unsaturated fats can actually help to lower blood cholesterol levels and are much healthier than saturates. However, fats are all equally high in calories so moderation is key.

  3. Terry Currie says:

    The majority of us do not eat 1,000 calories a day.
    Keep track of the calories you eat per day for a week in order to see how many calories you eat per day.
    One person keeps track of their food per day.

  4. Amy Lee says:

    For the most part, I just need to cut out sweets and fried food. Absolutely no more eating out! I already eat a lot of whole grains, so fibers not an issue and I’ve already cut out soda. It’s been six months since I’ve had it, so drinking waters not an issue, either. I just need to exercise more. That’ll be my main focus.

  5. Kylie Browne says:

    I could definitely eat a little less! Does anyone else have a “one for you, one for me” approach when it comes to handing out treats or snacks to your children? No more for me!

  6. Dessie M. Stafford says:

    I have some smaller plates that I have been using more frequently. I will continue to work on making that a habit. Also I won’t put the serving bowls on the table where it is easy to take seconds.

  7. Judy Fitzsimonds says:

    Dessie and I go out to dinner together sometimes and we find it to be just as satisfying to order 1 meal and share it. We like most the same things and that makes it easy. And it saves money.
    My husband and I have been having soup and sandwich a lot lately. I take a can of soup and add 2 cups mixed vegetables (I keep a large bag of frozen). I cut the sandwich in half and add some fruit to the plate.

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