Diet and Exercising Habits App

The Common Sense Way to dieting and maintaining a healthy weight!

Press (Click) to reveal information and press again to hide it.

This App is about achieving long term dieting and exercising success, and thus vastly improving your health and the length and quality of your life. It provides you with the means to enable you to take control of your weight and general level of fitness. For the vast majority, this App, which is free and will remain free, provides you with the route to a far healthier future than you would likely otherwise have.

See also [The Common Sense Way Habits App] /
[Learn By Heart Apps]


Worldwide it is believed that over 50% of the human race is either trying to lose weight or is actively trying to maintain their weight.

"I accustomed myself to the habit of never fully satisfying my appetite, either with eating or drinking - always leaving the table when able to take more." Having been close to death at 40 as a result of reckless lifestyle, 16th century nobleman Luigi Cornaro reformed his life and lived to be 102."
Cardiovascular exercise helps create new brain cells. This enhances brainpower and brain activity.
Doing 30 minutes of cardiovascular exercise 4 days or so each week can increase your lifespan by 6 years. Exercise strengthens your heart and slows down many of the physical effects of aging.
William the Conqueror whilst healthy for most of his life became excessively overweight in later years. In a deliberate attempt to lose weight he went on a liquid diet consisting of almost nothing but alcohol. He was successful enough to be able to resume riding, but shortly afterwards a riding accident led to his death.
There are many triggers that result in people eating, but it is rarely because they are hungry.
Energy levels typically increase after losing weight as a result of using less energy to simply get through day, and with weight loss improving oxygen efficiency.
To lose one pound, you must burn 3,500 calories less than you consume. A 200-pound man needs to walk about 33.33 miles to burn off one pound.
Most people drastically underestimate how many calories they’re consuming every day.
In 1925, Lucky Strike cigarettes sought to play on the appetite suppressant qualities of tobacco through its 'Reach for a Lucky instead of a sweet' campaign.

You will die after about 3 days without water, but will survive for over a month without food.
A diet whose popularity seems to resurface every 10 years or so is the Cabbage Soup Diet, which first emerged in the 1950s. This is a short-term seven day diet which involves consuming nothing but soup. The original recipe was of cabbage, vegetables, water and dry onion, but other mixtures have been popularized since.
What’s it all about then?
This App is an aid to long term dieting and exercise success. The underlying concept is that in the long term, improved dieting and exercising habits come about through changing certain habits and mindsets, which itself comes about through influencing and modifying your subconscious. One of the key ways you can modify your subconscious is simply through repetitively reminding yourself of what the right things to be doing and thinking are. Even when you ‘already know it’, you need to regularly remind yourself for it to become firmly embedded in your subconscious, and as a result become an instinctive basis for your thinking and behaviors.

By spending about 5 minutes a day running through some of the sub-topics within this App, by reminding yourself of the motivations and guidance, by learning by heart certain sayings and mantras, by regularly doing the quizzes, then you will change your subconscious and find that you start doing the right things more often.

You can use this App on its own, or alongside existing dieting and exercise plans. By using it alongside existing plans you will help ensure your modified habits and instinctive thoughts become more deeply engrained, and thus become instinctive. This will help ensure you avoid the yo-yo effect that very commonly results when people simply follow a given weight loss plan.
[Motivations Link]
Motivations are reminders of why you should persist with improving your dieting and exercising habits, as though your life depends upon it: which it does. You should keep those that particularly resonate with yourself at the forefront of your mind and browse through them daily.
Useful Guidance and Information (Click)
Information and guidance to be dipped into from time to time. Ensure you know this, and repeatedly remind yourself of any items that are particularly relevant to your circumstances.
A diet and healthy living mindset
General diet and health tips and guidance
Eating on a Restricted Budget
Meal Plans
What to Eat and Drink
Changing Habits
[Habits Link]
Habits largely dictate how we live our lives, for good and for bad, and learning to replace bad habits with good habits will make a huge difference to the quality of your life. There is plenty of guidance on how to change habits, and with persistence they work. Included here are some of those that are particularly relevant to helping with improving your dieting and exercising habits.
The FeedBack Diary (Click)
The Feedback Diary provides a simple and highly effective way of gradually becoming ever more effective in the application of the habit changes you need to make. It is unlikely you will magically and instantly succeed in adopting your new habits and you need, for a while, to pay attention to what trips you up and finding ways of doing better in the future.
Use (Click)
Use of a Feedback Diary is a personal and powerful way of gradually getting better and better at implementing good dieting and exercising habits, or indeed any other habit or behavioral or ways of thinking changes.

With regards dieting and exercising, a Feedback Diary is in part a diary, a record of the daily occurrences of eating and drinking and exercising. As such it is a record of your successes and failures relating to moving towards better habits. But in keeping your diary you should also note down particular circumstances and any observations or influences that you think might have contributed to what happened, good and bad. And you use your notes and observations to identify modifications to try in the future. You record your successes and failures in trying these modifications and continue to adjust them and to try other things and keep doing so until you succeed. Which you will do if you persist and you are honest with yourself.
Template (Click)
Your feedback diary doesn’t need to be anything more than a notebook or normal diary in which you record your daily information, albeit you will likely find a ‘day a page’ type diary too restrictive. Simply record the date, and then lines of what you record for the day, such as the time you eat something, or drunk something with calories, what you’ve eaten/drunk, and approximate calories. You don’t need to spend time trying to be accurate, just write it down. Also note down any significant exercise you might have done, including walks of more than about 10 minutes.

If you then highlight or underline instances of eating or drinking which, in accordance with how you would like to behave in the future, you wish you hadn’t, you can then think through and record any circumstances or triggers which led you astray, and what you might do differently in the future. You are looking for tips for how to either arrange your environment or to react differently in the future.

Record in your diary your success and failures of doing things differently.

Note that this seeking out ways to adjust your behavior and environment is a continual process. What you try won’t always work and you should seek to understand why not and make further adjustments. It may be that you are trying to do too much all in one go. It may be that there are deeper underlying reasons which themselves need to be tackled. Keep looking for what you can do, not matter how small, rather than looking for excuses for why you can’t.
Example Feedback Lessons (Click)
The following are a couple of examples of how you might use your Feedback Diary:

Say you find yourself regularly snacking on chocolate biscuits during the day. You’ve tried simply resisting but that doesn’t work. The trick is not to have them, or alternative unhealthy snacks, within reach for when you want to snack. This might be about not buying them in the first place so you need to focus on finding ways to avoid buying such snacks when you are out shopping, for which there are various tactics to try out. It might be there are other people or family you live with and you don’t feel you should deprive them, in which case you need to come to some arrangements with them whereby, for example, they ‘hide them away’ and promise not to eat in front of you. In part it might also be about having alternative healthy snacks available.

Say you find yourself snacking after you’ve had your evening meal. Look to thoroughly brush your teeth earlier in the evening. Maybe an hour before you go to bed, or possibly even a set time after your evening meal. Couple this with a firm commitment not to eat after having washed your teeth. If perchance you do, then immediately after re-brush your teeth, and do so any time you do snack after having washed your teeth.
[Mantras Link]
Short phrases for use in moments of temptation, or to help push you at various times during the day into doing the right things. Find ones that work for you personally. You only need one or two, just to help nudge you at key times.
Effective Use of the Existing Diet and Exercising Industry
[Existing Industry Link]
The existing diet industry, whilst falling far short of providing individuals with what they really need, which is long term habit change, does nevertheless provide an effective means of motivating people to take action. Albeit at a price. We point at some of the industry offerings that can help get you going, albeit it is essential you use these in a way that supports your own long term habit and mindset changes.
Excuses (Click)
Excuses are the things we say to ourselves to avoid taking responsibility for our failures. We think of them as reasons, but they are not. Excuses simply hold us back.
Excuses for not dieting or continuing with your diet
Sabotaging Thoughts in the Moment
The Quizzes (Click)
Doing and redoing quizzes is a highly effective way of embedding thoughts and habits into your subconscious. The quizzes are not about you trying to fool yourself about how knowledgeable you already are, done once and instantly forgotten. The quizzes are about you repeatedly reminding yourself of the good habits and behaviors which once they become intuitively embedded in your subconscious will begin to also become instinctive real-world behavior. You should look to redo the quizzes every couple of days, and certainly no less frequently than at least once every week.
Quiz 1:
General Health
Quiz 2:
Countering bad eating habits
Quiz 3:
By Heart
[By Heart Link]
Under By Heart we provide the first part of various sayings relating to diet and exercising and ask you to provide the remainder. Again this is a way of embedding key ideas in your subconscious. Learn to be able to get all of these right whenever you return to them from time to time.