Sensible Diet Tips for Sensible Weight Loss
Start your diet 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. If you're about to
cheat, allow yourself a treat, then eat only half a bite and throw the other half away.
When hunger hits, wait 10 minutes before eating and see if it passes. Set attainable
goals. Don't say, "I want to lose 50 pounds." Say, "I want to lose 5 pounds
a month." Get enough sleep but not too much. Try to avoid sugar. Highly sweetened
foods tend to make you crave more.
Drink six to eight glasses of water a day. Water itself helps cut down on water retention
because it acts as a diuretic. Taken 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. East 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.
Lose weight for yourself, not to please your husband, your parents or your friends. 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.
Joe R.
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