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| A Reminder About Portion Size One of the easiest ways to lose weight is to reduce the size of the portions. |
Strategies for Success
- Make small changes in your life that work for you. Can you drink
1% or 2% milk instead of whole, and then when you're
accustomed to that, eventually switch to skim? How about trying
lighter or low-fat versions of your favorite mayonnaise, salad
dressings, cheeses, snacks, etc.?
- Eat with a sense of purpose: Savor the flavors and engage your
senses so that you truly acknowledge that you are eating. Forget
the mindless munching that happens while you cook, drive, or
watch television.
- Control your portions. Successful dieters don't supersize their
meals.
- Eat a diet consisting of vegetables, fruits, whole grains, and low-
fat protein sources, and limit the total amount of fat, alcohol, and
treats.
- Start your day with a healthy breakfast that includes some protein,
in the form of low-fat milk, yogurt, lean meats, or an egg. Many
overweight people skip breakfast. Start living life like a thin
person, and make breakfast a healthy habit.
- Find physical activities that you enjoy or sneak exercise into your
daily routine by walking to work, taking the stairs, or parking in the
outer reaches of the parking lot. Whichever you choose, do it
daily, for the cardiovascular, stress reduction and calorie-burning
benefits.
- Don't try to manage your stress with food. Many people eat in
response to stress. Unfortunately, food does not help you cope
with stress; it simply adds calories to your daily total. Find more
effective alternatives: exercise, take a bath, call a friend, surf the
internet. Just steer clear of the kitchen!
- Keep track of what you eat each day with a food journal or diary.
This is an excellent way to acknowledge what you eat and be
proud of your accomplishments. Take time to celebrate your
achievements and reward yourself for all your hard work.
- Read labels to determine the healthiest food options. Nutrition
labels offer a wealth of information to help you make good
choices. Pay attention to the serving size, calories, fat, sodium,
and sugars.
- Stay motivated! It is easy to fall off the wagon, but when you have
a buddy to help and support you it is easier to brush yourself off
and get right back on the eating plan. Let your friends and family
support and help you through the rough times.
