Habitspark Diet Foundations
This is a 12 week plan to help you create a healthy lifestyle. You’ll develop the skills to lose weight and keep it off.
This is different than a regular diet. We will strategically lay down new habits and patterns that will serve as a foundation for a healthier life.
You can start at any time and go at your own pace. The habitspark system will help you identify what is working & what isn’t, slow down when you are struggling, and recognize your progress. If you run into roadblocks, come here to problem-solve, get support, and build motivation. Also, feel free to vary the plan in whichever way best fits you.
This plan can be preparation for or a complement to any weight control program. So if you want to do Weight Watchers, South Beach, Jenny Craig, this foundation will only help you in doing so. I don’t recommend extreme plans that cut calories drastically (almost all women need at least 1,200 kcals per day and almost all men need at least 1,800 kcals per day. If you go below this you either will not be able to lose weight, or you will lose too much muscle, impair your health, and be much more likely to regain the weight. You should never go below these amounts without proper medical supervision), or plans that cut most or all of entire food groups (such as Atkins which dramatically cuts carbs). It is noteworthy that almost any diet plan will result in weight loss if followed. However, maintenance of that weight loss over the long term is much more of a challenge. This program is geared towards creating lifestyle change which will help you reach the right weight for you.
Support & community can make a huge difference. This is also a place you can find buddies or form teams to work together. Teams or 4 or more can request their own private forum in which to discuss progress.
If you are a twitter member, please follow @habitsparkdiet which will provide tips & support.
Here is the general outline of the plan. Please note that a lot of this material is very brief. I welcome your questions and comments, as it will greatly help me make this material as helpful as possible.
Medical check - Many weight problems have a medical component, such as a disturbance in thyroid levels. It is important that a doctor check for these elements as well as give you clearance to change your diet and exercise patterns.
Motivation & Goals – Devote time to your reasons for weight loss: 1) Learn about stages of change & get specific suggestions for the stage of change you are in. 2) Clarify your reasons for losing weight & remind yourself regularly & whenever you feel tempted.
Wise inner voice
For the first week, we’ll work on learning the habitspark system as well as start Habit 1: Healthy Breakfast.
Day 1: Habitspark Basics
Day 2: Passes
Day 3: Adding Habits
Day 4: Dropping Habits
Day 5: Retiring Habits
Day 6: Good Habit Definitions
Day 7: Troubleshooting
We’ll add one habit each week, although this program is meant to shift to meet your needs, so take as much time as you need to make sure that each habit is solid. You can also skip any habits you already follow.
Habit 1: Healthy Breakfast
Habit 2: Food Planning
Habit 3: Healthy Lunch
Habit 4: Daily Exercise
Habit 5: Healthy Dinner
Habit 6: Eat Only at Table in Dining Area
Habit 7: Healthy Snacks
Habit 8: Stress Reduction
Habit 9: Eat Only at Meal Times & When Hungry
Habit 10: Keep Unhealthy Foods Out
Habit 11: Mindful Eating
Habit 12: Stop Eating When No Longer Hungry