SENSIBLE DIET TIPS
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. carbohydrate, such as a slice
of bread of a cracker, before bedtime to cut
down on cravings.
