[h=1]Learn What You Currently Eat and Drink[/h]Did you know that:

• The #1 source of calories in the American diet is desserts - like cakes and cookies?
• Americans get more calories from sugary drinks than any other beverage choice?

Identifying what you are eating and drinking now will help you see where you can make better choices in the future.
[HR][/HR]If you want to make changes to improve the way you eat and your body weight, the first step is to identify what you do now. This includes becoming more aware of:

• What and how much you eat and drink
• How physically active you are
• Your body weight

People who are most successful at losing weight and keeping it off track their intake regularly. Tracking physical activity and body weight can also help you reach your weight goals.
Get Started Overcome Stumbling Blocks
[HR][/HR][h=2]Get started identifying what you eat and drink:[/h]

• Write down what and how much you eat and drink. Find a way that works for you. Use a journal, log your intake on your calendar, keep track on your phone, or use an online tool like the SuperTracker.
• Start by identifying what you've already eaten today. Be sure to include how much as well as what you ate. Don't forget to include drinks, sauces, spreads, and sides. It all counts.
• In addition, write down the physical activities you do, and how long you spend doing each one. Log each activity that you do for at least 10 minutes at a time. Every bit adds up. Use the SuperTracker, a journal, atracking form, or mark a calendar.
• Once you've identified what you are doing now, keep it up! Tracking what and how much you eat and drink, your body weight, and your physical activity can help you manage your body weight over the long term.

[HR][/HR][h=2]Stumbling Blocks:[/h]Concerned about identifying what you eat and drink? Here are some common "stumbling blocks" and ideas to help you overcome these barriers:
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"I'm interested in using an online tool, but I don't have internet access every day."[/TD]
[TD="width: 516"]If you don't have regular access to a computer, you can begin by simply writing down what, when, and how much you eat in a journal. Just writing down what you eat and drink helps you become more aware. When you are able to access a computer, you can enter several days of intake into the SuperTracker at once.
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[TD="width: 199"]"It takes a lot of time to track my intake."
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[TD="width: 516"]The fact is that tracking works. Find a way that you can track your intake that works for you – whether it be writing what and how much you eat and drink in a journal, your day planner, or your calendar. With the SuperTracker, you can develop lists of your favorite foods that can help you enter your intake more quickly.
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[TD="width: 199"]"By the time I get to a computer, I've forgotten what I ate."
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[TD="width: 516"]For tracking to work, it needs to be complete. If necessary, carry a food journal or log your intake on your smart phone. Logging what you eat immediately will help your tracking to be more accurate.
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[TD="width: 199"]"I can identify what I ate, but have no idea of how to figure outhow much I ate".
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[TD="width: 516"]Measure out foods you regularly eat (such as a bowl of cereal) once or twice, to get a sense of how big your typical portion is. Also measure out what 1/2 or 1 cup portion size looks like to help you estimate how much you eat.
Check the serving size information on the Nutrition Facts label of packaged foods. It describes what the "standard" serving size is, and how many are in the package.

Use the grain, vegetable, fruit, dairy, and protein food galleries to see what sample portion sizes look like, and compare them to how much you ate.
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http://www.choosemyplate.gov/weight-...nsumption.html

WOW Cindy, that is some great info! My old church in Billings, Montana did a life group that was for weight loss. One thing we had to do was write down everything, and I mean everything, we ate even if piece of candy or a taste of something. then after a week of tracking, we were able to see where we were not eating correctly and stop the habit. One gal lost 40 pounds just by this simple task. Trying to get the DH to do this so he can see when, how, and what he eats.

Tracking my food always worked for me. Once upon a time I had decent luck with Weight Watchers & that included writing everything down. I like to track on MyFitnessPal on my phone too.

Well I guess we made it through the Polar Vortex. We did end up having a pipe burst upstairs last night though. It could have been much more disastrous than it was though. We were here when it happened & heard the water dripping immediately. My husband got the water turned off & we had quite a bit of clean up to do in the kitchen & basement. The plumber came this morning & we are back in business. So far the kitchen ceiling looks ok- it was coming through the light fixtures- so far the drywall looks ok though. A few ceiling tiles in the basement need to be replaced. I can't imagine if this would have happened in the middle of the night or if we weren't home.

My computer died and it took a while to decide to buy a new one so I'm way behind.

Congratulations, QM. You and I were both close on the last batik month so I'm glad you were successful. I didn't gain any weight and maybe that's enough in Dec.

I'm going to have to vacuum my old keyboard and switch them out. This one wants me to hit the keys too hard. I've been typing some interesting words. I can't read it and I know what I wanted to say. Actually, I can, only because I taught remedial reading to lower el students for 25 years so I am good at deciphering. No, I'm going to Office Max and let them deal with it. This is ridiculous.

Maggiemay, that is a constant concern in the winter - that a pipe will break. My water shut off is not convenient and involves shoveling a good deal of snow.

Have a good month, y'all.

Love the colors in your quilt Cindy. I "bit the bullet" yesterday and went for my weigh in. I was surprised that I had only gained 6 lbs. over Nov and Dec. I was expecting a lot more. I got back on track and I'm keeping my food journal and drinking my water. That's what helps me the most. Keeping track of my eating. I try to make this little saying my motto..."if you bite it, you write it". Makes me think twice about sticking something in my mouth out of habit or boredom. I haven't gotten out to get my FQ's yet. It's been so cold and now tonight we have freezing rain. Hopefully it will warm up like they said on the weather forecast and I can get to town.
Debbie

Headed off to the Dr this morning for a routine exam. Wish me luck. I have been eating better, but with heavy jeans, don't know about a loss. I love it when the last weigh in was in jeans and the new on is in shorts. There's an automatic loss. I like the "if you bite it, you write it" quote, Teddybear Lady. I have been trying to keep track on my phone with WW app. Have a good day, y'all. Hope you get the warm up that is supposed to be coming.

Today's Tip

Sprinkle whole grain cereal on top of low-fat yogurt – it adds a delicious crunch! http://www.choosemyplate.gov/<wbr>healthy-eating-tips/<wbr>SuperTrackerTips.pdf

Cindy, It has finally stopped snowing and warming up so I can get out and mail my fq's. Should be to you in few days.

Thanks for daily hints. I enjoy reading and thinking about them.

I will let you know when they arrive.

You are so welcome, I do these for me as well as everyone else.

Whole grain cereal on top of low fat yogurt is one of my favorite breakfasts. I love fiber one sprinkled on top of FF organic plain yogurt. I add some kind of fruit. So yummy.