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