By: Wendy Wu MS, RD
1. Don’t skip any meals. Eat every 4-5 Hours. Eat slowly. Select a designated place to eat each meal without distraction (that means no TV). Keep serving dishes off the table (to prevent going for seconds).
2. Involve friends and family. Start a buddy system. Let them know your plan and goals. Keep each other in check.
3. Use smaller plates and bowls. Try eating with chopsticks (they slow you down). Listen to your hunger cues (stop when you feel full). It’s okay to leave a little bit of everything on your plate.
4. Store foods only in the kitchen. Get rid of unhealthy food at home or at least keep them out of sight. Leave easy to eat fresh fruits out on the counter top in a attractive bowl.
5. Drink a cup of water before each meal. Chew on sugarless gum when feeling snacky.
6. Include foods rich in Omega 3-fatty acids, Calcium + Vitamin D each day.
7. Plan your meals and grocery list. Load up on fruits and veggies. Avoid low quality carbohydrates, saturated fats, trans-fats and high sodium foods. Always choose 100% whole grain. Have low calorie snacks available.
8. Exercise. Cardio: 30 minutes 4-5 times a week. Strength Training: 15 minutes 2-3 times a week. Or at least try to walk more, take the stairs, bicycle to work, play basketball, or dance your buns off.
9. Keep a food record.
Write down: (1) where you are eating (2) time (3) how hungry you feel before eating (4) how hungry you feel when you stop eating (5) what you ate and how much (6) your thoughts and feelings
If you still can’t figure out why you’re not losing any weight, get a dietitian to take a look at your food record.
10. Get rid of negative thoughts and high expectations. Take baby steps. Don’t beat yourself up when you have a slip. It’s a lifestyle change. There are no quick fixes. Take it easy.