Sensible Diet Tips
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Before you start your diet - GO to Your Doctor and get a physical exam
and discuss your dieting ideas with your physician. In order for you to lose weight- You
will need to change your image of yourself, how you deal with stress, and make a
commitment to your goal. The next step is to learn more about dieting and
nutrition, which is why you are reading this informational document.
Set a Realistic Goal: Don't say, "I want to lose 50 pounds." Say,
"I want to lose 5 pounds a month."
Lose weight for yourself, not to please your
husband, your parents or your friends.
- For me the next step was to start with a food diary, record everything you eat, what you
were doing at the time, and how you felt. That tells you about yourself, your temptation,
the emotional states that encourage you to snack and may help you lose once you see how
much you eat.
- Instead of eating the forbidden piece of candy, brush your teeth, read a book, do some
work, or anything but eating. If you're about to cheat, allow yourself a treat, then eat
only half a bite and throw or put the other half away.
- Get enough sleep but not too much you need to keep your energy level and metabolism
going. Try to avoid sugar. Highly sweetened foods tend to make you crave more.
- When you start feeling hungry, WAIT a Few Minutes, before eating and see if it passes.
Drink six to eight glasses of water a day. Water itself helps cut down on water retention
because it acts as a diuretic and you should make sure you are getting the appropriate
vitamins and minerals. Drink water before meals, it dulls the appetite by giving you that
"full feeling."
- Diet with a buddy. Support groups are important, and caring people can help one another
succeed. Start your own, even with just one other person.
- Substitute activity for eating. When the cravings hit, go to the "Y" or health
club if possible; or dust, or walk around the block. This is especially helpful if you eat
out of anger. If the pie on the counter is just too great a temptation and you don't want
to throw it away, freeze it. If you're a late-night eater, have a carbohydrate, such as a
slice of bread of a cracker, before bedtime to cut down on cravings. Keep an orange slice
or a glass of water by your bed to quiet the hunger pangs that wake you up.
- If you use food as a reward, establish a new reward system. Buy yourself a non-edible
reward.
- Write down everything you eat - - everything - including what you taste when you cook.
If you monitor what you eat, you can't go off your diet. Weigh yourself once a week at the
same time. Your weight fluctuates constantly and you can weigh more at night than you did
in the morning, a downer if you stuck to your diet all day.
- Make dining an event. Eat from your own special plate, on your own special placemat, and
borrow the Japanese art of food arranging to make your meal, no matter how meager, look
lovely. This is a trick that helps chronic over-eaters and bingers pay attention to their
food instead of consuming it unconsciously.
- Don't shop when you're hungry. You'll only buy more fattening food. Avoid finger foods
that are easy to eat in large amounts. Avoid consuming large quantities of fattening
liquids, which are so easy to overdo. And this includes alcoholic beverages.
- Keep plenty of crunchy foods like raw vegetables and air-popped fat-free popcorn on
hand. They're high in fiber, satisfying and filling.
- Leave something on your plate, even if you are a charter member of the Clean The Plate
Club. It's a good sign that you can stop eating when you want to, not just when your plate
is empty.
- Make the kitchen off-limits at any time other than mealtime. Always eat at the table,
never in front of the TV set or with the radio on. Concentrate on eating every mouthful
slowly and savoring each morsel. Chew everything from 10 to 20 times and count! Never skip
meals. carbohydrate, such as a slice of bread or a cracker, before bedtime to cut down on
cravings.
Disclaimer: Webdesign Pros, Consumer Products Group, or the Wellness
Center is not responsible for the creation, accuracy or application of the material
presented herein (Reports and other related offers/products). The reader is advised to
seek legal counsel before starting any business or implementing any ideas contained in
these documents offered free of charge.
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