Positive Tips for Weight Loss

A well-balanced, healthy life includes exercise, nutrition, relaxation, positive thinking and spiritual balance. Her are some rules of thumb for good weight maintenance. Practice all or any number of these per day and feel good about your new weight loss habits:

•Drink Water – 1 gallon @ 52° per day

•Practice Portion Control = 5 gravy spoon size portions of any combination-only

•Drink hot fluids to curb appetite

•Exercise Daily 30 minutes + Note: there is a 6 hour metabolism residual to exercise

•Toning increases metabolism

•Vegetables = Not many calories

•No sugar!

•No fried foods

•Never Eat Alone

•Order an appetizer instead or split a meal with a friend

•Ask for a Doggie Bag to be brought out when the meal is served (put ½ in it)=Bargain!

•ENJOY special desserts and drink water between bites to enhance the taste

•Microwave only half at a time of what you intend to eat

•Alternatives to emotional eating = socially acceptable & available in unlimited quantities

•Ask for salad dressing on the side. Dip Fork in Salad Dressings and Ketchup etc.

•Eat a balanced diet

•Eat only what will spoil if you leave it out

•Eat slower - Put your fork down after each bite

•Leave something on your plate.

•Read the label and watch the fat contents on labels

•Add a tablespoon of Fiber One and a fruit to your breakfast cereal

•Don’t talk while eating special desserts – enjoy that special dessert flavor!

•Don’t sit next to the snack tray

•Eat more often - Snacks to get you through the day – include appropriate fruit, protein, fat

•Eat slightly less Calories per day - Develop your caloric intake index

•Determine your weight loss per week formula

•Expect a Plateau after 10% wt loss – Don’t get discouraged

•Always have three choices of low fat restaurants

•Cooks – Remember what you taste while cooking counts!

•Refuse food offered and ask instead if its okay to have seconds as excuse for small portion

•Practice Stress Management - Stress causes body to store fat weight gain

•Practice Relaxation and Deep Breathing until they become a daily habit – 2 hr residual

•Remove the bottom bun

•Don’t add salt to your food use other spices and flavoring

•Success vs. Failure = Feel good about what you are doing to lose and maintain weight

Jessica D. Cleveland
Copyright FulCourt Press, 2007