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Eating Food & Losing Weight
- Use weekly food intake averaging.
- Drink six to eight glasses of water daily.
- Eat smaller meals more often.
- Avoid fat, sugar and salt.
- Replace impulse snacking with planned, healthy snacks.
- Determine intensity of “hunger”. Use hunger control.
Cooking, Preparing and Serving Food
- Broil, bake or poach – Avoid frying.
- Look ahead a day or 2 and prepare your eating plans in advance.
- Measure and weigh your portions.
- Use a smaller plate for meals.
- Pre-dish your meals before serving.
- Substitute low-fat and low-calorie ingredients.
Buying and Storing Food
- Never go shopping when your are hungry.
- Always shop from your list.
- Avoid buying foods that aren't on your program.
- Store problem foods in out of way places and opaque containers.
- Continually inventory your home and work place, getting rid of problems foods.
- Place your foods in the front of the refrigerator/cupboard.
Coping With Problem Foods
- Make problem foods temporary off-limits, but not permanently illegal or forbidden.
- Eat your problem foods under “safe” conditions.
- Pre-plan and pre-portion the problem foods for a specific time.
- Continue giving yourself positive talks that your are in control of your eating.
- Keep problem foods out of the house or out of sight.
Eating Out at the Homes of Friends
- Call the host or hostess in advance about the menu.
- Make a special request for broiled, baked or poached entree.
- Take your won diet drinks or food.
- Eat a little, but leave the rest.
Eating out in Restaurants
- Choose restaurants where you can make healthy food choices.
- Be assertive in requesting food alternatives.
- Request they keep “non-legal” items in the kitchen.
- Request salad dressings, toppings, etc. Be left on the side.
- Have water readily available with your meal.
- Avoid the dessert list or dessert tray.
Coping With Emotions
- Avoid the person or situation that upsets you.
- Meditate or use a relaxation technique.
- Go for a walk or otherwise exercise to unwind.
- Be more forgiving and accepting of others even though they upset you.
- Don't take it all so seriously.
Coping with others
- Tell family and friends what you need them to do to support your weight management efforts.
- Ask co-workers not to offer you food.
- Instead of eating to be polite, thank the person offering food and decline firmly.
- Don't apologize or say you are on a diet: Just say, “No thank you, had enough. It was delicious and I'm full.
Managing Your Body
- Avoid too much caffeine.
- Avoid too much alcohol.
- Seek a substitute for medications that adversely affect you.
- Get regular exercise.
- Get adequate rest.
- Eat three regular meals a day and use planned snacks.
- Eat more vegetables and grains and less processed foods.
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