THE ARMY WEIGHT CONTROL PROGRAM Army Regulation 600–9
Table of Contents Ch. 1: Introduction Ch. 2: Responsibilities   Ch. 3: Proper Weight Control Table List Figure List	Introduction   Summary of Change   Appendixes Glossary
Appendix C:   C-15	< prev   |   next >

1. Get motivated. Forget those old excuses: “But I’ve got a large frame—you know, big bones,” or “Everyone in my Family is big—it’s hereditary,” or “Gosh, I haven’t weighed 180 pounds since I was 15 years old,” or “I can pass the APFT, so why lose weight?”
2. If you’re serious about losing weight, it will be easy to give up these typical excuses. Dieting is up to you—if you are willing to try. Don’t be angry that you have to lose weight; think of it as something you have chosen to do. You may be a good Soldier now, but you want to strive to be the best.
3. Try not to be food centered. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom, anger, loneliness, or discouragement. Occupy your time with other activities not related to food. This is important if you plan on being successful at losing weight. Make up your mind to control food instead of letting food control you.
4. Construct new habit patterns. Make your meals last longer, slow down, enjoy flavors, pause halfway through meals and don’t stuff yourself. Make meals as pleasant as possible even if you are cutting down on what you eat.
5. Don’t be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Your body is adjusting to your new eating habits and changes are taking place. Stick with it!
6. You are always responsible for what you are eating. Don’t cheat; remember, overeating hurts no one but yourself.
7. If you need extra help with your diet, contact the nutrition clinic at your nearest treatment facility. For an exercise plan, the physical therapy clinic at your nearest medical treatment facility is an excellent resource; designated unit fitness trainer or training NCOs are also excellent resources to consult for basic nutrition information and exercise program development.
8. Use DA Form 5511 (Personal Weight Loss Progress) to keep track of your progress.
9. Remember all the work it took to get you to your desired weight. Don’t let this be wasted effort.
10. For best results, combine dietary plans with regular exercise to:
11. Your dining facility provides low calorie menu plans to assist in your weight control efforts (see table C–11 and table C–12 for sample menu patterns).

Appendix C:   C-15

< prev   |   next >