10 Easy Steps to Weight Control
Many people struggle with weight control and turn to "miracle diets" or "quick fixes" out of frustration. These so called solutions are often only temporary and can cause even more frustration in the end. The best way to lose weight is by consuming fewer calories and exercising more. This is not an overnight solution for weight loss, but it is a sound long term solution. In addition, you must commit to a lifetime of permanent changes that will result in a healthier you! The good news is these changes are easy to make. Just take it one step at a time! Here are a few suggestions based on common sense.- Use a non-stick spray or low-calorie butter substitute to pan fry or sauté foods. Bake or broil food and avoid deep frying.
- Replace donuts with high-fiber foods, such as fruit and a bran muffin. If you crave a donut, find a whole wheat kind.
- Use sugar substitutes in foods and beverages to save calories.
- Order healthier meals when eating out such as salad with the dressing on the side or a turkey burger no mayo.
- Try to substitute low-calorie, sugar-free foods and beverages for many of the foods you currently eat. Examples are sugar free pudding and low-fat ice cream.
- Eat three to six times a day in smaller portions to avoid getting too hungry and over eating.
- Trick your mind and tummy by using smaller plates to satisfy your psychological need for larger portions.
- Eat and chew slowly. This takes practice but really works! It takes 20 minutes for the stomach to tell the brain that it's full so stop eating before you're full and tell yourself you can eat more in 20 minutes if you're still hungry.
- Weigh yourself consistently but don't become a slave to it. Once a week is enough.
- Reward yourself with non-edible pleasures. Buy a new outfit or get a massage. Go see a movie but bring a healthy snack
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