Strategy for Success: Keep a Record

After yesterday's disappointing weigh-in, I decided to look back at last week for insight into where I went wrong. I had some general ideas about what I'd done, but I thought I should re-examine the week for a deeper understanding.

Luckily, at the beginning of the year I purchased a weekly planner/calendar that I set aside just to record my meals, since I already had an inkling that my poor lunches were partially to blame for my weight predicament.

The one I got is from Martha Stewart's Home Office line at Staples and what I love about it is that each day is broken up into three general time "zones": morning, afternoon, and evening. Plus, there are two additional rows that you can title yourself, for whatever seems most useful to you. In my case, the two bottom rows are for "Exercise" and "Social/Misc." For instance, if I know I'll be eating out because of a party or dinner invitation, I add it to the "Social/Misc." Or, sometimes I will record if something out of the ordinary is going on that may affect my eating (i.e. feeling down, having a cold, traveling, etc.)

In the morning, afternoon, and evening rows, I jot down what I ate each day. Sometimes, if things are particularly hectic or I'm more forgetful than usual, I will have to go back and add things in, and as a result sometimes I don't have quite perfect record-keeping. But I try to log as much as I can. 

Anyway, when I went back and looked at last week, I realized that I ate out much more than I originally thought. I had lunch at quasi-fast* food places 4 times last week! And the meals that I did have at home were only moderately French (in spirit, if not in cuisine style). 

Knowing what went wrong will hopefully help me make adjustments this week. Another benefit of my food journal is that I can go back to more successful weeks and get inspiration for this week's menu.

What about you? Do you have any experience (good or bad) with food journals that you can share with me? If so, please do. I'm always looking for new strategies for success!


*I think of McDonald's, Taco Bell, and similar restaurants as true "fast food". For me "quasi-fast" food places include like Chipotle or P.F. Chang's or In-N-Out Burger, which I deem not quite as bad/processed as true "fast food", but they aren't really bastions of health either.

Le Plan

Setting the Foundation

The most important part of succeeding at my French diet experiment will not be whether or not I root out every last bit of high fructose corn syrup from my pantry, or whether I eat on proper plates at a nicely set table (as opposed to eating from a Chinese food to-go carton). Instead, success will depend on how completely I believe and adopt the French mentality as it pertains to bodily well-being.

It's no coincidence that the French brand L’Oréal Paris' tag line is, "Because you're worth it." That sentiment accurately reflects how the French feel about themselves, and that mentality translates into everything they do.  These are not a people that suffer from low self-esteem! Rather, they love themselves and they think they do, in fact, deserve the best.

This attitude naturally leads to the basic principles that form the foundation for their eating (and exercising) philosophy.

• The French believe in balance & moderation
• The French are trained from an early age to listen to and & respect their bodies, and
• The French value quality over quantity

Of course, the big question is, "How do I incorporating the French Philosophy into my American life?"

Basics of "Le Plan"

These are the key parts of the French "Diet" that I'll be trying out as part of my little experiment. 

• Eat real, natural, preferably organic, foods. 
• Say goodbye to processed foods and their artificial or chemical ingredients
• Eat at regular mealtimes ONLY.  No snacking!
• Exception: as I retrain my "eating clock", allow myself to be like a French child and have the occasional goûter (a light snack that's eaten around 4-5 pm)
• Enjoy your food and your mealtime experience
• Eat slowly and savor your food.
• Make the dining experience pleasurable by setting the stage accordingly (eat at the table, use your good china, decorate with flowers, or light some candles!)
• Practice restraint in portions
• Serve yourself a bit less up-front. You can have more later if you want, but as you learn to listen to your body, you may be surprised to see that you do well with less if your food is satisfying
• Incorporate exercise naturally
• For me, that will mean going on occasional walks or bike rides, and fighting the urge to find the closest parking space everywhere I go!
• Treat yourself
• Abolish all thoughts of "bad" foods (processed foods excepted) and don't be afraid to indulge every once in a while
• Incorporate non-food treats, as well. Get a manicure. Buy a new lipstick. Go to a movie.

As you can see, "Le Plan" is relatively simple and straight-forward. I started incorporating elements of it into my lifestyle about one week ago, but I still have a few parts to work in. My goal is to completely switch over to this plan by this weekend.  After that, the proof will be in the pudding!