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