| If you add one of these tips a week to your daily | | | | -- beware of loving "sabotage." |
| routine, in one year you will have developed some | | | | * Take a walk when you're stressed or angry. |
| very healthy habits! | | | | * Eat two dairy products a day -- be aware of |
| * Eliminate one tablespoon of fat a day and you | | | | your calcium intake. Select low-fat or nonfat dairy |
| will lose 10 pounds in a year. | | | | products to reduce fat calories. |
| * Limit alcohol consumption -- each serving | | | | * Order dressings and sauces on the side and |
| contains 100 to 150 calories. | | | | apply them with a fork. |
| * Eat fruit at least twice a day. | | | | * Increase your fiber intake -- chose whole-grain |
| * Keep a food diary about your foodchoices, | | | | breads, cereals and pasta products, legumes, and |
| indicating how hungry you are each time you eat. | | | | raw fruits and vegetables. |
| Pay particular attention to your level of hunger | | | | * Add slow-down food to your meals -- crunchy |
| when you snack. | | | | vegetables, a large glass of water, hot soup or |
| * Perform aerobic exercise a minimum of 30 | | | | beverages, or fresh fruit to fillyou up. |
| minutes three times a week. Log this on your | | | | * Cook with chicken broth, nonstick cooking |
| food diary. Gradually increase the length and | | | | spray, wine or water. |
| frequency of your workouts. | | | | * Drink eight 8-ounce glasses of water a day. |
| * Weigh yourself no more than twice a week. | | | | * Shrink portion sizes of meats and starches, and |
| * Slow down your eating speed -- make meals | | | | pile on the vegetables. |
| last at least 20 minutes. Try eating with the other | | | | * Ask how the food is prepared when ordering in |
| hand or taking a sip of water between bites. | | | | a restaurant. |
| * Use smaller plates. | | | | * Choose low-fat frozen yogurt or frozen juice |
| * Bring your lunch to work at least three times a | | | | bars instead of ice cream. Be careful of the |
| week. | | | | portion size -- these foods still have calories! |
| * Start to strength train twice a week. Building | | | | * Select clear broth- or tomato-based soups over |
| muscle increases your metabolism and forces | | | | white soups. |
| your body to use fat, not muscle, when you're | | | | * Keep the junk foods out of sight in your home |
| cutting back on calories. | | | | andworkplace. |
| * Stop eating while watching television. | | | | * Take walking shoes, an exercise band or a |
| * Have someone else put away leftovers. | | | | jump rope with you when you travel to keep up |
| * Buy a good low-fat, low-calorie cookbook or | | | | with your exercise. |
| magazine subscription. | | | | * If you?re getting off track, try to pre-plan your |
| * Try two new reduced-calorie recipes a month. | | | | food intake for the next three days by writing it |
| * Eat breakfast daily. | | | | down. |
| * Don't read while eating. | | | | * Buy frozen diet dinners with 10 grams of fat or |
| * Have a sweet treat once a week. | | | | less and 800 milligrams of sodium or less. |
| * Keep healthful snacks at home and at work. | | | | * Avoid batter coating or breading. |
| * Limit your cheese consumption to reduce fat | | | | * Use two egg whites in baking instead of one |
| and saturated fat -- use cheese and lunchmeat | | | | whole egg. |
| with less than 5 grams of fat per ounce. | | | | * Stretch during television commercials -- arm |
| * Add calorie counting or fat-gram counting to | | | | circles, leg lifts, head tilts, etc. |
| your food diary for a few weeks if your weight | | | | * Eliminate the butter on your rolls or popcorn. |
| loss is slowing down. Maybe you're missing | | | | * Learn to say "no" gracefully when a friend or |
| something. | | | | relative offers you a second helping. |
| * Substitute herbs and spices for salt. | | | | * Choose pizza with vegetable toppings rather |
| * Shop for food when you are not hungry, and | | | | than high-fat meats, such as sausage and |
| use a shopping list. | | | | pepperoni. Ask for less cheese. Have you ever |
| * Replace ground beef with ground turkey or soy | | | | tried tomato pie? |
| crumbles in dishes such as spaghetti. Don't skip | | | | * Choose cooking techniques that keep fat to a |
| the protein in your meals; find a leaner substitute. | | | | minimum, such as baking, grilling, broiling, roasting |
| * Eat three vegetables a day. | | | | or steaming. |
| * Always eat sitting down. | | | | * Add more low-fat soy products to your diet |
| * Request that your family and friends respect | | | | for the soy protein and health benefits. |
| your efforts to maintain your weight and keep fit | | | | |