• Eat at least three times per day.
• Pay attention to your body. When you feel like you have had enough to eat, stop.
Stop before you feel full, packed, or fed up from consuming. You can have more if you are really starving.
• If you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before you have more food. Often, the craving will go away.
• Drink plenty of calorie-free drinks (water, tea, coffee, diet soda). You may be thirsty, not hungry. • Pick lean meats, low-fat or nonfat cheese, and skim (nonfat) or 1% fat milk instead of higher-fat/higher-calorie choices.
• Get plenty of fiber. Vegetables, fruits, and whole grains are good sources. Have a highfiber cereal every day.
• Cut back on glucose. For example, drink less fruits juice and regular soda
• Limit the amount of alcohol (beer, wine, and liquor) that you drink.
• Keep all food in the kitchen. Eat only in a chosen place, such as at the table. Don’t eat in the car or the bedroom or in front of the TV. Food Preparation
• Plan meals ahead of time.
• Try cooking methods that cut calories: o Cook without adding fat (bake, broil, roast, boil). o Use nonstick cooking sprays instead of butter or oil. You can also use wine, broth, or fruit juice instead of oil when cooking. o Use low-calorie foods instead of high-calorie ones when possible.
• Cook only what you need for one meal (don’t make leftovers).
• If you do create additional sections, put them away as soon as they are prepared so you can preserve them for other foods. Shop the scraps in bins that you can’t see through.
• Cook when you are not hungry. For example, cook and refrigerate tomorrow’s dinner after you have finished eating tonight.
• Make fruits, vegetables, and other low-calorie foods part of each meal. • Drink water while you cook. Weight Loss Tips – Page 2 Mealtimes
• Drink a glass of water before you eat. Drink more during meals.
• Use smaller plates, bowls, glasses, and serving spoons.
• Divide your plate into four equal parts. Use one part for meat, one for starch (such as pasta, rice, potatoes, or bread), and two for nonstarchy vegetables.
• Do not put serving dishes on the table. This will make it harder to take a second portion.
• Put healthy salad putting on a costume on the side instead of combining it with, or flowing onto your healthy salad. Then dip your hand into the putting on a costume before you spear a chew of healthy salad.
• Change your usual place at the table.
• Make mealtime special by using pretty dishes, napkins, and glasses.
• Eat slowly. Take a few one-minute breaks from eating during meals. Put your fork down between bites. Cut your food one bite at a time.
• Enjoy fruit for dessert instead of cake, pie, or other sweets.
• Leave a little food on your plate. (You control the food; it doesn’t control you.)
• Remove your plate as soon as you’ve finished eating.
• If there’s no excellent use for scraps, toss them out! Eating Snacking can be aspect of your strategy for healthier weight-loss. You can eat six periods per day provided that you strategy what to eat and don’t eat too many calorie consumption.
• Plan ahead. Be sure to have healthy snacks on hand. If the right food is not there, you may be more likely to eat whatever is available, such as candy, cookies, chips, leftovers, or other “quick” choices.
• Keep low-calorie snacks in a special part of the refrigerator. Good choices include the following:
Reduced-fat string cheese, low-calorie yogurt, and nonfat milk. o Washed, bite-size pieces of raw vegetables, such as carrots, celery, pepper strips, cucumbers, broccoli, and cauliflower. Serve with low-calorie dips. o Fresh fruit. Eating and Emotions Do you use eating to deal with feelings other than hunger, such as boredom, being tired, or stress? If you eat for these reasons, here are some other things you can try:
• Call a friend for support.
• Use inspirational quotes to help you avoid the temptation to eat.
• Take a warm bath or shower.
• Listen to music or a relaxation CD.
• Take a walk.
• Try activities that keep you from eating. For example, it’s hard to eat while you’re exercising. If you are gardening, you probably won’t eat while your hands are covered in soil.
• Use inspirational quotes to help you avoid the temptation to eat.
• Take a warm bath or shower.
• Listen to music or a relaxation CD.
• Take a walk.
• Try activities that keep you from eating. For example, it’s hard to eat while you’re exercising. If you are gardening, you probably won’t eat while your hands are covered in soil.
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