Healthy Weight Tips
1.
Put your goals where you can
see them. Start by jotting down your goals, 1/2 to 2 pounds a week is a
healthy rate.
2.
Exercise daily, for the
health of it, but also because it makes weight loss or maintenance easier.
3.
Choose non-fat and low fat
dairy products.
4.
Send trigger foods to the dog
house. Empty out all unhealthy foods from your pantry and drop it off at
a homeless shelter.
5.
Restock the right way.
Purchase healthy versions of the foods you enjoy.
6. Eat breakfast, it kicks
your metabolism into drive.
7.
Weekly weigh-ins are best.
Everyday weight fluctuations are normal and can be de-motivating.
8.
Sip slim drinks.
9.
Pair fruit with protein for a
feel of satiation. Follow RDA guidelines of 2 to 3 servings per day.
10.
When out dining focus on
vegetables and broiled or grilled fish, chicken breast, or lean beef, with
little or no sauces.
11.
When out dining with friends
who eat poorly, consciously ask yourself, “Is this going to serve me WELL? Will I feel good about my choice later, or tomorrow?
12.
Moderation, not deprivation. Split
the main course and eat half.
13.
At weekly weigh-ins reward
yourself for success, non-food related.
14. Make snacks nutritious
and satisfying. Ex. 10 almonds and an apple.
15. Have a plan for dinner
and lunch. Be prepared and aware.
16. Eat plenty of fiber foods
and drink lots of water. Ex. Whole grains, lentils, vegetables and fruit.
17. Accept that there is no
quick fix or easy weight loss. It takes commitment and persistance.
18. Weekends are as
challenging as weekdays take them seriously.
19. Eat in front of a mirror
not the TV. In other words, stay conscious of what
you’re
doing.
20.
Get adequate sleep.
When you do not sleep your body craves more calories.
21.
Veg Out. Think in terms
of eating more vegetables daily.
22.
Take a multiple one-a-day
vitamin. Ex. Centrum
23.
Shop at Farmer’s Markets.
This keeps you out of the supermarket where there are many empty calorie
temptations and it gives you an appreciation for the quality of fresh natural
foods.
24.
Eat consciously. Eat at a table, with a plate, and
silverware. Make it count as an event. Be mindful.
25.
Close the Kitchen.
Block the kitchen off from your mind, and body, three hours before bedtime.
26.
Limit alcohol. Yes this
is about calories, but also about uninhibited eating.
27.
Cut back on salted foods.
They make you feel bloated by causing water retention and then de-motivate you.
28.
Many people find satisfaction
out of eating 4 to 5 smaller meals throughout the day. Giving your body
food burns calories. Eat every three to five hours as needed.
29.
Stay away from refined sugar. It
just makes you want more of it and has little nutritional value.
30.
Stay away from white pasta. Because
it has been stripped of almost all nutritional value, it does not satiate and
takes a lot to fill you up. Try a one-half-cup serving of whole-wheat pasta.
