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SENSIBLE DIET TIPS
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.
"The knowledge a child possesses is like a small but well-organized
library; the knowledge of an adult is like a big disorganized
library. The smaller library is more valuable than the bigger one
since its contents are easily accessible."
- Van Gogh
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