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Fuel or filler? – Day 12

CookiesTake a close look at the foods you eat most.

Are you getting adequate amounts of fuel? Or do you keep adding lots of filler to your tank?

Filler usually harms your energy as well as your weight-loss efforts.

When you reach for snacks or desserts that you know are filler, limit yourself to small amounts. Focus on appreciating the tastes of these foods rather than using them as your main fuel source for the day.

Today’s assignment (my answers are in blue)

1. Record each of the foods you eat today, then rate each one based on whether it provides fuel or filler.

In reviewing yesterday, most of my intake was fuel. But I’m afraid the chocolate chip cookie was in the filler category. And I realize that I was missing the “fruit as fuel” category entirely. Guess I better work on that one.

2. At the end of the day, determine how well you met your fuel needs. Describe this.

In general, I do a pretty good job of getting my fuel needs met. I make sure I have lots of fuel options in my house. But it’s funny how when I have emotional needs, I don’t want to reach for an apple or some other healthy snack. Ice cream (filler) sounds a lot better than fruit.

3. Decide whether you need to replace some filler items with healthy foods that provide more fuel. Write down a few notes on this.

I’ve been working on eating a low-fat protein bar for a mid-afternoon snack instead of a couple of cookies. Most of the time, I follow through with this. But maybe having more fruit available in my home would be another way to improve my fuel choices.

Excerpted from Day 12 in the book, 100 Days of Weight Loss

Filed Under: Long-term Success

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