WEIGHT LOSS TIPS

Twelve Tips for Weight Loss

1. Stop labeling foods as bad, illegal, or forbidden. It's not the food itself that's the problem, but the quantities you consume and how often you consume them. You can eat some of anything you want - even if it's high in fat calories, or sugar, but to reach your goals, you may not be able to eat all of everything you want.

2. Eat at least three well-balanced meals a day. Even if you're trying to lose weight, don't skip meals. You'll only be hungrier for the next one, and cravings between meals can become over-whelming.

3. Look at cravings as suggestions to eat, not commands to overindulge. Overeating does not have to be an automatic response to a craving. When a craving begins, determine how you want to deal with it. It is truly up to you.

4. Disarm your cravings with the 5 D's: Delay at least ten minutes before you eat so that your action is conscious, not impulsive. Distract yourself by engaging in an activity that requires concentration. Distance yourself from the food. Determine how important it is for you to eat the craved food and how much you really want it. Decide what amount is reasonable and appropriate, eat it slowly and enjoy.

5. Give up guilt. Believing you have cheated on your diet and completely ruined your chances of succeeding produces feelings of failure. Give yourself permission to eat favorite foods in moderation and without guilt.

6. Exercise regularly. Just as it is vital to successfully manage your weight, exercise is key to managing food cravings. In addition to burning calories, regular exercise may be relief from tension due to anxiety about food cravings. It's also one way to delay, distance and distract you.

7. Include two fruits or vegetables in every meal or snack. You'll feel fuller and cut back on calories from other foods.

8. Eat breakfast. A breakfast high in fiber, low in fat and sugars will help you be less likely to overeat later in the day.

9. Know your portions: 1/2 cup of rice is the size of your fist, an ounce of cheese is a large marble, and a 3 ounce serving of meat is a deck of cards.

10. Drink water - a glass every one to two hours will keep you full.

11. Eat slowly!

12. Go spicy. Get a hot flavor boost with chilies, salsa and curry instead of by overeating.

Ten Strategies to Help with Weight Loss

1. GAIN SUPPORT OF FAMILY AND FRIENDS and you will feel more committed and they will be less likely to sabotage your efforts. You might also join a weight control group.

2. MAKE A FRIENDLY BET WITH A FEW OF YOUR FRIENDS that you will still be on your program in 4 weeks. Better yet, bet with someone to whom you would hate to lose.

3. STEER WELL AWAY FROM FAD OR CRASH DIETS. They do not re-educate eating habits and the weight will go right back on as soon as you stop dieting. Choose a moderate caloric eating plan of around 1,200 to 1,500 calories, depending on activity, and fat intake of 30 grams. An average weight loss of 1 pound weekly is ideal.

4. EAT 3 MODERATE, WELL-BALANCED MEALS EACH DAY. Don't skip meals; you will only end up snacking on high fat items. Do not keep high fat snack foods at home.

5. WORK OUT A STRATEGY as to how you are going to avoid uncontrolled eating and drinking at social events, stressful situations, etc. when your emotions urge you to binge.

6. PROMISE YOURSELF THAT WHEN YOU FEEL THE URGE TO SNACK, you will engage in some activity that will distract you from food i.e. walk, phone a friend, etc.

7. COMMENCE A WALKING PROGRAM. Regular exercisers tend to maintain their weight losses better than those who don't exercise. You may hate it initially, but given a little time it can become enjoyable. Exercise also decreases stress, anxiety, fatigue, and boosts your self-image.

8. KEEP A FOOD AND EXERCISE DIARY. It is a very powerful and proven weight control aid. It forces you to focus on your eating habits and make wiser choices.

9. BE PATIENT!! Weight control is a lifetime project, not one you can win or lose over a 2 week or even 2 month period. Perseverance usually wins out. Even if the scale shows little progress on certain weeks, it is still possible that you have lost a few inches.

10. DO NOT DWELL ON PAST FAILURES. Think only of achieving positive results. Write down your long-term and short-term goals. Plan carefully what you need to do, day by day, hour by hour, to achieve your goals.

Easy Shape-Up Tips

2. Cut back on fat and sugar. Besides saving calories, this simple tip is just plain good for your health.

3. Keep your fingers busy. When your hands are busy, you tend to snack less.

4. Drink a glass of water before each meal. It will take the edge off your appetite.

5. Don't eat when you are stressed out; your self-control suffers and you tend to eat too much. This might be the time to take that walk.

6. Pay attention to portion control. Think regular size no super size. A portion of fruits and vegetables is usually 1/2 cup. A protein portion is about the size of a deck of cards.

7. Park your car as far from the store or work entrance as safe. Every extra step counts.

8. Follow the old maxim - eat breakfast like a king, lunch like a prince, and dinner like a pauper. Switching some of your calories to early in the day gives you more time to burn them off.

9. Stop letting numbers determine your day. If you get on the scale every morning, the scale rules your life. A half pound weight gain - which is likely to be water, by the way - should not have the power to destroy your resolve.

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