Try to add
as many of these tips to your daily routine, and you will surely be well on the
way to a slimmer, healthier you. We don’t get fat “overnight” – so you should
expect it to take a certain amount of time to lose that weight again, but don’t
give up! Persistence, Determination and Grit - They should be your watchwords.
These tips work – if you stick to your plan!
1. Eliminate one tablespoon of fat a
day and you will lose 10 pounds in a year.
2. Avoid strange fad diets—if you can’t
eat that way for the rest of your life, don’t waste your time or your health.
3. Limit alcohol consumption - each
serving contains 100 to 150 calories.
4. Eat fruit at least twice a day.
5. Keep a food diary about your food
choices, indicating how hungry you are each time you eat. Pay particular
attention to your level of hunger when you snack.
6. Perform aerobic exercise a minimum
of 30 minutes three times a week. Log this on your food diary. Aerobic means
any exercise that increases your breathing and heart rate. Walking is fine! Do
only what you can to begin with. If you have other health problems, consult
your doctor before embarking on any strong physical exercise.
7. Gradually increase the length and
frequency of your workouts.
8. Weigh yourself no more than twice a
week. And do it in the morning after going to the bathroom – it’s the most
accurate reading.
9. Give yourself a non-food reward for
every 5 pounds lost.
10. Slow down your eating speed—make meals
last at least 20 minutes. Try eating with the other hand or taking a sip of
water between bites.
11. Use smaller plates.
12. Bring your lunch to work at least
three times a week.
13. Start to strength train twice a week
as your fitness improves. Building muscle increases your metabolism and forces
your body to use fat, not muscle, when you’re cutting back on calories. Cut
down on carbohydrates and stick to lean white meat and fish, and you will
notice vast improvements here.
14. Stop eating while watching television.
15. Have someone else put away leftovers.
16. Buy a good low-fat, low-calorie
cookbook or magazine subscription.
17. Try two new reduced-calorie recipes a
month.
18. IMPORTANT - Eat breakfast daily. This
suppresses the appetite for most of the day and provides fuel for the brain
while at work or looking after the kids! You will feel better and have more
energy all day if you eat a low fat cereal in the morning.
19. Don’t read while eating.
20. Have a sweet treat once a week.
21. Keep healthful snacks at home and at
work.
22. Limit your cheese consumption to
reduce fat and saturated fat—use cheese and lunchmeat with less than 5 grams of
fat per ounce.
23. Add calorie counting or fat-gram
counting to your food diary for a few weeks if your weight loss is slowing
down. Maybe you’re missing something.
24. Substitute herbs and spices for salt.
25. Shop for food when you are not hungry,
and use a shopping list.
26. Replace ground beef with ground turkey
or soy crumbles in dishes such as spaghetti. Don’t skip the protein in your
meals; find a leaner substitute.
27. Eat three vegetables a day.
28. Always eat sitting down.
29. Request that your family and friends
respect your efforts to lose weight and get fit—beware of loving “sabotage.”
30. Take a walk when you’re stressed or
angry.
31. Eat two dairy products a day—be aware
of your calcium intake. Select low-fat or nonfat dairy products to reduce fat
calories.
32. Order dressings and sauces on the side
and apply them with a fork.
33. Increase your fiber intake—chose
whole-grain breads, cereals and pasta products, legumes, and raw fruits and
vegetables.
34. Add slow-down food to your
meals—crunchy vegetables, a large glass of water, hot soup or beverages, or
fresh fruit to fill you up.
35. Cook with chicken broth, nonstick
cooking spray, wine or water.
36. Drink eight 8-ounce glasses of water a
day.
37. Shrink portion sizes of meats and
starches, and pile on the vegetables.
38. Ask how the food is prepared when
ordering in a restaurant.
39. Choose low-fat frozen yogurt or frozen
juice bars instead of ice cream. Be careful of the portion size - these foods
still have calories!
40. Select clear broth- or tomato-based
soups over white soups.
41. Keep the junk foods out of sight in
your home and workplace.
42. Take walking shoes or a jump rope with
you when you travel to keep up with your exercise.
43. If you’re getting off track, try to
pre-plan your food intake for the next three days by writing it down.
44. Buy frozen diet dinners with 10 grams
of fat or less and 800 milligrams of sodium or less.
45. Avoid batter coating or breading.
46. Use two egg whites in baking instead
of one whole egg.
47. Stretch during television
commercials—arm circles, leg lifts, head tilts, etc.
48. Eliminate the butter on your rolls or
popcorn.
49. Learn to say “no” gracefully when a
friend or relative offers you a second helping.
50. Choose pizza with vegetable toppings
rather than high-fat meats, such as sausage and pepperoni.