1. KEEP UP ON YOUR NUTRITION JOURNAL: Write down all the food and beveragesyou consume for the day. Note the time of the day and any circumstance (meal time, watching TV, while upset etc.)
2. SET REALISTIC GOALS: Remember you put the weight on one day at a time and that is how it will come off. Two lbs. per week is a realistic goal.
3. DRINK PLENTY OF WATER: Try to drink between 6 and 8 glasses of pure water every day.
4. THINK NUTRITION: Choose foods that are high in nutritional value and low in fat and calories (i.e. vegetables, fruit and low fat dairy products)
5. CUT DOWN ON PORTIONS: Reduce the amount of food you put on your plate. Use a smaller plate. Eat slowly. Eat to be content, not full. Eat 4 to 6 small meals per day. Stop eating after 7 pm or 4 hours before bed time.
6. EAT BALANCED MEALS: plan your meal and your diet to include foods high in protein (chicken breast, fish, low fat meals etc.) Cut back on white flour. Reduce the fat in you diet below 30% per day.
7. INCREASE YOUR EXERCISE: This will burn extra calories by increasing your metabolic rate. It will also decrease your appetite.
8. REMOVE TEMPTATIONS: Don’t buy high calorie snacks. Throw out all candy, ice cream, junk foods etc.
9. MAKE SMARTER CHOICES: Stay away from fast foods. Include wholesome, 100% natural nutritional foods.
10. READ LABELS: Fresh foods are a better choice for controlling the fat in your diet. Stay away from hydrogenated oil, saturated fat, sugars, etc.
11. CHANGE HABITS, DON’T JUST DIET:Use a sensible, safe approach to weight control. For long term results, concentrate on making gradual changes in your eating habits.
12. COOKING METHODS: How to cook is as important as what to cook.
Broiling baking, roasting and stewing are the best methods. Avoid frying.
13. CUT DOWN ON ALCOHOL: Eliminate empty calories. Substitute water or low calorie beverages.
14. DIFFICULT SITUATIONS: Eat something before parties and other get together events. Avoid nibbling.
15. JOIN A GROUP: Look for a group offering nutritional education, behavior modification techniques and emotional support. Check with the Personal Training director at your local gym.
16. GROCERY SHOPPING: Make a list and stick to it. Stay away from the snack aisles. Eat before you go to the store.
17. DETERMINE YOU IDEAL WEIGHT: Have a body fat composition test. Learn how much you weight is fat and how much is lean muscle mass. Check with your personal training department at your gym.
18. HEALTH CONSEQUENCES: A lifestyle that promotes excess weight is a lifestyle with added health risks.
19. SUBSTITUTION: The key to successful weight control is replacing unhealthy foods with wholesome, nutritious foods.
20. STILL NEED HELP: For additional help or questions consult your physician or contact your local health education department.
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