Post by A D on May 24, 2006 8:47:13 GMT 3
1. Eating more fiber is a great way to feel fuller throughout the day. Your breakfast can pack a fiber punch. Make sure you use whole wheat bread for toast. Choose a high-fiber cereal like raisin bran. Enjoy some fruit with its skin such as an apple. Not only will the carbs give your energy level a boost, the fiber will give your meal extra staying-power and get you closer to the 25 grams of fiber we're all supposed to get each day.
2. Buying single serving packages of foods -- especially snacks -- is a great way to control portions. Not only will they help you eat in moderation, the nutrition information is also handy. If single serving bags prove too pricey, measure out individual servings into plastic bags when you buy the larger size packages. Just don't reach for a second bag or this trick won't prevent overeating
3. Is food really your friend? It's always been there for you, but if you've binged until you developed a weight problem ... with a friend like food, who needs enemies? When you're feeling sad or stressed -- or any emotional eating cue -- pick up the phone or instant message a true friend (someone who you know will offer support). Be your own best friend and give emotional eating the cold shoulder
4. Setting big goals does more harm than good. It's easy to get discouraged when you never seem to meet them. Instead, set mini goals and reward yourself to stay motivated. Be realistic and treat yourself gently. The pounds didn't appear like magic, so don't expect them to **poof** and go away! ;-)
5. A food diary isn't the only "write way" to lose weight. Sit down with pen and paper and list the poor eating and health habits you have. Then brainstorm for solutions that will work for you ... remember, small changes make a big difference. Keep that list and check off each habit that you kick. Make that checkmark a contract with yourself to never revert to that old habit again. Then, acknowledge your success with a reward
6. If you know chatting in the kitchen is going to cause you to raid the pantry... take the conversation elsewhere. If lingering at the dinner table makes you long for dessert... vamoose! Don't use the kitchen table for other activities like paying bills if you know you can't fight temptation. (The cookie jar always calls my name when I'm busy crunching numbers.) And before you head to the family room, take a brisk walk and make a pre-emptive strike against the mother of all danger zones ... anywhere near the TV!
7. Is snacking the high point of your lunch or "coffee" break? Do you find yourself obsessing over what's in the vending machine? (My weakness; it's hard to take a breather when you're inhaling corn chips.) So, make something else the priority during your break. Try taking a brisk walk, doing some calm breathing, or listening to a few minutes of an audio book. You'll find it's easy to chill out without pigging out.
8. An organized pantry and refrigerator lends itself to mindful eating. Being able to easily find what you are looking for will help keep you focused and make better choices. Keep a running inventory of healthy staples. Always store them in the same area so you will know what to replenish on your next trip to the grocery store.
9. Try adding bran flakes to your usual breakfast cereal. The extra fiber in the bran flakes will give your usual cereal extra staying power by making you feel fuller. Fruit like apples and bananas are also good fiber-rich cereal partners. Two easy steps towards the recommended 25 grams of fiber we need each day!
10. Rewarding myself helps me stay motivated. I dread getting on my treadmill, so I have created mini goals. For every 50 miles I walk, I give myself a treat like a new bestseller or a new shade of lipstick. It sounds trivial, but it really works!
11. Bad eating habits are created over a lifetime, but they can be changed. As we all know, bad habits of any kind are hard to break and it takes a great deal of perseverance and dedication to overcome them. Successful "losers" consistently make a choice to replace bad habits with healthy ones.
12. So, you've just started exercising. Good for you! But beware of overdoing it. If you work out too vigorously, too soon, it will sap you of energy and could lead to injury. Start out slow and build up. Don't fall into the "if-I-don't-do-it-for-at-least-30-minutes-it-doesn't-count" trap ... 10 minutes of exercise is far more beneficial than 10 minutes of being a couch potato, right?!
13. Be wary of any weight loss program that does not include some form of physical activity as part of its lifestyle changes. Just be sure to check with your doctor to get his o.k. to begin an exercise regime. Exercise is crucial to permanent weight loss and brings health rewards. So, get moving!
14. Exercise raises your metabolism and causes an increased number of calories to be burned even when you're done. That means you can exercise and then sit and watch TV and you will be a calorie burning couch potato! (Work out first, veg out later!) Have you ever seen the supplement commercial that claims: "Lose weight while you sleep!"? Well, a pill can't make that happen, but in a way, exercise can. So get moving!
15. In the mood for a cool sweet treat? Want to keep the fat and calories at a minimum? Freeze a container of lite whipped topping and you'll satisfy a craving for ice cream. Add sugar-free chocolate syrup and a cherry for that extra "oomph"! Another delicious treat is Yoplait's Key Lime Pie low-fat yogurt. You'll swear you're eating the real thing! Best part? Calcium may help with weight loss and yogurt aids in digestive health
16. A milkshake is a tempting sweet treat during the dog days of summer, but like ice cream, it will wreak havoc on your diet. Even small fast food style shakes have around 26 to 30 grams of fat! For a lighter alternative choose a smoothie or make your own milkshake at home using ingredients like low-fat frozen yogurt, 2% milk, and sugar-free chocolate sauce.
17. If you know you're going to go overboard with the appetizer dinner rolls, ask the server to remove them from the table. If you ask me, it's virtually impossible to practice portion control within the scent of freshly baked bread. Avoid the temptation to think, "It's free. I really should eat it." It may be free to your wallet, but not your waistline!
18. Do you suffer from buffet thinking? If the availability of more food items adds to your temptation level then, you'll have to answer "Yes.". A recent study suggested that the more food choices you have, the more you consume. Stick to a healthy variety of a fewer number of items and you may be less likely to overeat.
19. Creighton University conducted a study on calcium's effects on weight loss. They found that women who consumed 1,000 mg of calcium every day weighed nearly 20 pounds less than the women in the control group. * Just be sure to keep your dairy fix low- or non-fat! For example, you can drink up your 1,000 mg of calcium in the form of three 8-oz. glasses of fat-free milk. Low-fat yogurt works too.
20. A recent study proved the power of keeping an accurate food diary. Volunteers were asked to keep a record of everything they consumed. Turns out most women stretched the truth ... In fact, they were actually consuming close to 1,000 calories more than their diaries let on. Lesson learned? Keep that food diary above board and you will succeed!
21. Avoid eating anything directly out of the container, particularly foods that lend themselves to binges like ice cream or potato chips. It's virtually impossible to practice portion control when you eat straight out of a container. When you eat from the sources, you're likely to fall into all-or-nothing thinking: "If I'm being this 'bad' then I should just go all the way." You'll feel more in charge of your actions by eating one serving mindfully from a dish.
22. Always remember that oversized clothes don't help camouflage problem areas. Excess fabric only makes you look bulkier. Don't try to hide under your clothes!
23. It's all-too-easy to ignore portion control at dinner time when serving dishes are at the dining table. Prepare plates ahead of time and leave the dishes on the burner. Choose vegetables as your seconds rather than meat or starches. Better still, become semi-vegetarian and treat vegetables as your main course and meat as a side dish.
24. Set your table for portion control! Using smaller dishes to serve food may actually help you to eat less. Try using a salad plate for pasta or a dessert saucer for snacks. According to the book 50 Ways to Lose Ten Pounds (Publications International, 1994), a study showed that 7 out of 10 people on a weight loss program felt more satisfied with less food when it was served on a salad plate instead of a regular size dinner plate.
25. Researchers conducting a study about how eating fewer meals relates to weight loss found that those who do not eat breakfast may have a four to five percent lower metabolic rate than those who do! That's why it's so important to eat breakfast. Try different types of foods until you find a few you can stick with. Otherwise, bailing out on breakfast may sabotoge your weight loss efforts.
26. Many people who habitually overeat consume their food very quickly and take large bites. If this is the case, it only stands to reason that many digestive problems like heartburn seem to crop up or worsen as we gain weight. Eating more slowly will not only improve your digestion, but eating mindfully will allow you to appreciate what you are eating. It also helps you practice portion control and to stop eating when you feel satiated.
27. Try serving high-fiber appetizers before your meals. This helps prevent overeating and paves the way for portion control. A salad makes a perfect healthy appetizer, but be wary of high-fat salad dressings; choose reduced- or non-fat varieties. A vegetable tray with non-fat dip or even slices of raw fruit serve as great starters, too.
28. It's time to resign from the clean plate club and practice portion control. Don't eat it all just because you think you are "supposed" to, especially when dining out on out-of-control restaurant servings. Put half of your meal in a carry out carton before you start eating. Even if you don't want it for lunch the next day, Fido will; they don't call it a doggie bag for nothing!
29. Every now and again we all have to splurge. If you've got a real hankering for your favorite fattening food, go ahead and let yourself indulge. Just meet yourself halfway: For example, get a child's size cone instead of a two-scooper. You don't feel deprived, but you are still conscious of healthy eating.
30. While we are asleep all night, our bodies go into "fasting" mode, yet another reason you shouldn't skip breakfast. Eating breakfast within the first hour after waking may actually raise your metabolism and help you burn calories more effectively throughout the day.
31. When you are following a new diet, it's easy to get stuck in a rut. Instead of dining on the same-old-same-old, find out what ethnic foods fit into your program and try something new. Perhaps you should venture into an Indian or Vietnamese restaurant that you've never tried. Invest in an Italian cookbook if you usually prepare meat and potatoes. You may find a new cuisine you never knew you liked!
32. Self-talk really does work, whether it is positive or negative. Lift your spirits and prolong your motivation every single day by telling yourself that you can and will succeed. You may even find that it is helpful to say self-affirming phrases out loud. Your roommates may think you've gone crazy, but when you find it is quite effective, you won't mind. Look in the mirror today, and say, "Nothing is going to stop me from meeting my weight loss goal."
33. If you start a new diet plan that omits certain food groups, you may be falling short of your nutritional needs. To supplement any shortcomings, be sure to take a good multi-vitamin every single day. While vitamins don't actually replace eating healthful foods, they are a good way to boost nutrition.
34. Make sure your attention isn't being diverted from your treadmill walking if you multi-task. Pay close attention to your form and posture. Is watching TV causing you to bend forward? Is reading slowing your pace? Gauge your results without distractions and you'll probably find you're at a steadier pace with better posture.
35. Dining at an Italian eatery tonight? If you're watching your fat intake, it's a safe bet to choose pasta. Pasta itself is low in fat (as long as it's not filled with meat or cheese!). It's what we put on it that causes problems. Avoid butter, oil, cream sauces, and pesto sauces. Instead go with a marinara sauce, marsala wine or red clam sauce.
36. The old adage of "No pain, no gain." shouldn't apply to your exercise regime. Always listen to your body, particularly when you're new at exercising and your body is not yet conditioned for working out. If you experience pain during a workout, take a break or sit out the rest of the class. Don't scold yourself into continuing because you haven't exercised long enough that day. If you end up with an injury, you won't be able to exercise at all for a long time!
37. Make sure you're eating smart at the deli. Mayonnaise is one of the easiest ways to "accidentally" sneak more fat into your diet. Don't fatten up an otherwise healthy lunch like a turkey sandwich! Try some of the alternative diet or lite versions of mayo instead, or, opt for a diet-friendly condiment instead like mustard, ketchup, horseradish, salsa or pickle relish.
38. Bagels are a portion control trap waiting to happen. Bakery bagels are often over-sized; they can be large enough that they comprise of two (or more!) servings of bread. Plan on taking a friend with you by the bakery next time you get that gotta-have-it-now craving and split that big ol' bagel with him!
39. Roasting, baking, grilling, braising and broiling are healthy meat-cooking methods. Use ncooking sprays instead of oil or butter during preparation. Another way to reduce fat is to strain cooked ground beef and rinse it with hot water. (Drain it well before you continue the recipe.) Be sure to keep portions under control.
40. Yes, chicken is a healthy choice, but keep in mind that dark meat contains about twice as much fat as white meat. Also, chicken skin is fattening. You can remove the skin yourself before cooking, choose skinless varieties, or take off the skin before you eat it. Basically, however you choose to avoid it ... just make sure you do.
.
2. Buying single serving packages of foods -- especially snacks -- is a great way to control portions. Not only will they help you eat in moderation, the nutrition information is also handy. If single serving bags prove too pricey, measure out individual servings into plastic bags when you buy the larger size packages. Just don't reach for a second bag or this trick won't prevent overeating
3. Is food really your friend? It's always been there for you, but if you've binged until you developed a weight problem ... with a friend like food, who needs enemies? When you're feeling sad or stressed -- or any emotional eating cue -- pick up the phone or instant message a true friend (someone who you know will offer support). Be your own best friend and give emotional eating the cold shoulder
4. Setting big goals does more harm than good. It's easy to get discouraged when you never seem to meet them. Instead, set mini goals and reward yourself to stay motivated. Be realistic and treat yourself gently. The pounds didn't appear like magic, so don't expect them to **poof** and go away! ;-)
5. A food diary isn't the only "write way" to lose weight. Sit down with pen and paper and list the poor eating and health habits you have. Then brainstorm for solutions that will work for you ... remember, small changes make a big difference. Keep that list and check off each habit that you kick. Make that checkmark a contract with yourself to never revert to that old habit again. Then, acknowledge your success with a reward
6. If you know chatting in the kitchen is going to cause you to raid the pantry... take the conversation elsewhere. If lingering at the dinner table makes you long for dessert... vamoose! Don't use the kitchen table for other activities like paying bills if you know you can't fight temptation. (The cookie jar always calls my name when I'm busy crunching numbers.) And before you head to the family room, take a brisk walk and make a pre-emptive strike against the mother of all danger zones ... anywhere near the TV!
7. Is snacking the high point of your lunch or "coffee" break? Do you find yourself obsessing over what's in the vending machine? (My weakness; it's hard to take a breather when you're inhaling corn chips.) So, make something else the priority during your break. Try taking a brisk walk, doing some calm breathing, or listening to a few minutes of an audio book. You'll find it's easy to chill out without pigging out.
8. An organized pantry and refrigerator lends itself to mindful eating. Being able to easily find what you are looking for will help keep you focused and make better choices. Keep a running inventory of healthy staples. Always store them in the same area so you will know what to replenish on your next trip to the grocery store.
9. Try adding bran flakes to your usual breakfast cereal. The extra fiber in the bran flakes will give your usual cereal extra staying power by making you feel fuller. Fruit like apples and bananas are also good fiber-rich cereal partners. Two easy steps towards the recommended 25 grams of fiber we need each day!
10. Rewarding myself helps me stay motivated. I dread getting on my treadmill, so I have created mini goals. For every 50 miles I walk, I give myself a treat like a new bestseller or a new shade of lipstick. It sounds trivial, but it really works!
11. Bad eating habits are created over a lifetime, but they can be changed. As we all know, bad habits of any kind are hard to break and it takes a great deal of perseverance and dedication to overcome them. Successful "losers" consistently make a choice to replace bad habits with healthy ones.
12. So, you've just started exercising. Good for you! But beware of overdoing it. If you work out too vigorously, too soon, it will sap you of energy and could lead to injury. Start out slow and build up. Don't fall into the "if-I-don't-do-it-for-at-least-30-minutes-it-doesn't-count" trap ... 10 minutes of exercise is far more beneficial than 10 minutes of being a couch potato, right?!
13. Be wary of any weight loss program that does not include some form of physical activity as part of its lifestyle changes. Just be sure to check with your doctor to get his o.k. to begin an exercise regime. Exercise is crucial to permanent weight loss and brings health rewards. So, get moving!
14. Exercise raises your metabolism and causes an increased number of calories to be burned even when you're done. That means you can exercise and then sit and watch TV and you will be a calorie burning couch potato! (Work out first, veg out later!) Have you ever seen the supplement commercial that claims: "Lose weight while you sleep!"? Well, a pill can't make that happen, but in a way, exercise can. So get moving!
15. In the mood for a cool sweet treat? Want to keep the fat and calories at a minimum? Freeze a container of lite whipped topping and you'll satisfy a craving for ice cream. Add sugar-free chocolate syrup and a cherry for that extra "oomph"! Another delicious treat is Yoplait's Key Lime Pie low-fat yogurt. You'll swear you're eating the real thing! Best part? Calcium may help with weight loss and yogurt aids in digestive health
16. A milkshake is a tempting sweet treat during the dog days of summer, but like ice cream, it will wreak havoc on your diet. Even small fast food style shakes have around 26 to 30 grams of fat! For a lighter alternative choose a smoothie or make your own milkshake at home using ingredients like low-fat frozen yogurt, 2% milk, and sugar-free chocolate sauce.
17. If you know you're going to go overboard with the appetizer dinner rolls, ask the server to remove them from the table. If you ask me, it's virtually impossible to practice portion control within the scent of freshly baked bread. Avoid the temptation to think, "It's free. I really should eat it." It may be free to your wallet, but not your waistline!
18. Do you suffer from buffet thinking? If the availability of more food items adds to your temptation level then, you'll have to answer "Yes.". A recent study suggested that the more food choices you have, the more you consume. Stick to a healthy variety of a fewer number of items and you may be less likely to overeat.
19. Creighton University conducted a study on calcium's effects on weight loss. They found that women who consumed 1,000 mg of calcium every day weighed nearly 20 pounds less than the women in the control group. * Just be sure to keep your dairy fix low- or non-fat! For example, you can drink up your 1,000 mg of calcium in the form of three 8-oz. glasses of fat-free milk. Low-fat yogurt works too.
20. A recent study proved the power of keeping an accurate food diary. Volunteers were asked to keep a record of everything they consumed. Turns out most women stretched the truth ... In fact, they were actually consuming close to 1,000 calories more than their diaries let on. Lesson learned? Keep that food diary above board and you will succeed!
21. Avoid eating anything directly out of the container, particularly foods that lend themselves to binges like ice cream or potato chips. It's virtually impossible to practice portion control when you eat straight out of a container. When you eat from the sources, you're likely to fall into all-or-nothing thinking: "If I'm being this 'bad' then I should just go all the way." You'll feel more in charge of your actions by eating one serving mindfully from a dish.
22. Always remember that oversized clothes don't help camouflage problem areas. Excess fabric only makes you look bulkier. Don't try to hide under your clothes!
23. It's all-too-easy to ignore portion control at dinner time when serving dishes are at the dining table. Prepare plates ahead of time and leave the dishes on the burner. Choose vegetables as your seconds rather than meat or starches. Better still, become semi-vegetarian and treat vegetables as your main course and meat as a side dish.
24. Set your table for portion control! Using smaller dishes to serve food may actually help you to eat less. Try using a salad plate for pasta or a dessert saucer for snacks. According to the book 50 Ways to Lose Ten Pounds (Publications International, 1994), a study showed that 7 out of 10 people on a weight loss program felt more satisfied with less food when it was served on a salad plate instead of a regular size dinner plate.
25. Researchers conducting a study about how eating fewer meals relates to weight loss found that those who do not eat breakfast may have a four to five percent lower metabolic rate than those who do! That's why it's so important to eat breakfast. Try different types of foods until you find a few you can stick with. Otherwise, bailing out on breakfast may sabotoge your weight loss efforts.
26. Many people who habitually overeat consume their food very quickly and take large bites. If this is the case, it only stands to reason that many digestive problems like heartburn seem to crop up or worsen as we gain weight. Eating more slowly will not only improve your digestion, but eating mindfully will allow you to appreciate what you are eating. It also helps you practice portion control and to stop eating when you feel satiated.
27. Try serving high-fiber appetizers before your meals. This helps prevent overeating and paves the way for portion control. A salad makes a perfect healthy appetizer, but be wary of high-fat salad dressings; choose reduced- or non-fat varieties. A vegetable tray with non-fat dip or even slices of raw fruit serve as great starters, too.
28. It's time to resign from the clean plate club and practice portion control. Don't eat it all just because you think you are "supposed" to, especially when dining out on out-of-control restaurant servings. Put half of your meal in a carry out carton before you start eating. Even if you don't want it for lunch the next day, Fido will; they don't call it a doggie bag for nothing!
29. Every now and again we all have to splurge. If you've got a real hankering for your favorite fattening food, go ahead and let yourself indulge. Just meet yourself halfway: For example, get a child's size cone instead of a two-scooper. You don't feel deprived, but you are still conscious of healthy eating.
30. While we are asleep all night, our bodies go into "fasting" mode, yet another reason you shouldn't skip breakfast. Eating breakfast within the first hour after waking may actually raise your metabolism and help you burn calories more effectively throughout the day.
31. When you are following a new diet, it's easy to get stuck in a rut. Instead of dining on the same-old-same-old, find out what ethnic foods fit into your program and try something new. Perhaps you should venture into an Indian or Vietnamese restaurant that you've never tried. Invest in an Italian cookbook if you usually prepare meat and potatoes. You may find a new cuisine you never knew you liked!
32. Self-talk really does work, whether it is positive or negative. Lift your spirits and prolong your motivation every single day by telling yourself that you can and will succeed. You may even find that it is helpful to say self-affirming phrases out loud. Your roommates may think you've gone crazy, but when you find it is quite effective, you won't mind. Look in the mirror today, and say, "Nothing is going to stop me from meeting my weight loss goal."
33. If you start a new diet plan that omits certain food groups, you may be falling short of your nutritional needs. To supplement any shortcomings, be sure to take a good multi-vitamin every single day. While vitamins don't actually replace eating healthful foods, they are a good way to boost nutrition.
34. Make sure your attention isn't being diverted from your treadmill walking if you multi-task. Pay close attention to your form and posture. Is watching TV causing you to bend forward? Is reading slowing your pace? Gauge your results without distractions and you'll probably find you're at a steadier pace with better posture.
35. Dining at an Italian eatery tonight? If you're watching your fat intake, it's a safe bet to choose pasta. Pasta itself is low in fat (as long as it's not filled with meat or cheese!). It's what we put on it that causes problems. Avoid butter, oil, cream sauces, and pesto sauces. Instead go with a marinara sauce, marsala wine or red clam sauce.
36. The old adage of "No pain, no gain." shouldn't apply to your exercise regime. Always listen to your body, particularly when you're new at exercising and your body is not yet conditioned for working out. If you experience pain during a workout, take a break or sit out the rest of the class. Don't scold yourself into continuing because you haven't exercised long enough that day. If you end up with an injury, you won't be able to exercise at all for a long time!
37. Make sure you're eating smart at the deli. Mayonnaise is one of the easiest ways to "accidentally" sneak more fat into your diet. Don't fatten up an otherwise healthy lunch like a turkey sandwich! Try some of the alternative diet or lite versions of mayo instead, or, opt for a diet-friendly condiment instead like mustard, ketchup, horseradish, salsa or pickle relish.
38. Bagels are a portion control trap waiting to happen. Bakery bagels are often over-sized; they can be large enough that they comprise of two (or more!) servings of bread. Plan on taking a friend with you by the bakery next time you get that gotta-have-it-now craving and split that big ol' bagel with him!
39. Roasting, baking, grilling, braising and broiling are healthy meat-cooking methods. Use ncooking sprays instead of oil or butter during preparation. Another way to reduce fat is to strain cooked ground beef and rinse it with hot water. (Drain it well before you continue the recipe.) Be sure to keep portions under control.
40. Yes, chicken is a healthy choice, but keep in mind that dark meat contains about twice as much fat as white meat. Also, chicken skin is fattening. You can remove the skin yourself before cooking, choose skinless varieties, or take off the skin before you eat it. Basically, however you choose to avoid it ... just make sure you do.
.