SARAH SCHEIN: Develop good weight management skills
10/12/2005 6:20:02 AM
Daily Journal
The first step to successful weight loss/weight control is to think positively and believe that your desired weight can and should be achieved. Weight control does not have to be difficult, but it does take some time and conscious effort. Making just a few behavior changes can make a great impact on weight management. Several simple steps can help maintain your weight and/or lose those unwanted pounds.
– Never shop when you are hungry. Use a grocery list and buy foods only on the list.
– Rearrange foods in the kitchen so that higher-calorie foods are put in the hard-to-reach and out-of-sight cupboards.
– Eat in only one place, preferably the kitchen table. Avoid distractions such as watching television or reading. Focus your attention on eating so that you are aware of the amount of food you are consuming.
– Practice push-aways. Push yourself away from the table when you are beginning to feel full and stop eating, even if there is still food left on your plate. You can eat the leftovers later.
– Eat slowly. It takes food 15 to 20 minutes to be digested and for your brain to receive the signal that you have eaten and are satisfied.
– Place eating utensils down between bites. Drink sips of water between bites and chew every bite well.
– Relax when you eat. Eating will be more enjoyable and you can get by with less.
– Resolve never to super-size your food portions unless you want to super-size your body.
– Make sure your plate is half vegetables and/or fruit at both lunch and dinner. Snack on fruits/vegetables.
– Keep a food journal. Write down what you eat, including the amount/serving size. This helps you see that the little things do add up to extra calories.
– Take a walk or do some other type of exercise instead of eating. Exercise does not increase hunger. It burns calories and makes you feel good about yourself, something overeating never does.
Weight management depends on your eating habits and regular physical activity. Having a healthy lifestyle may be just as important to your health as any medication. Focus on an overall healthy lifestyle and not necessarily on a certain weight. Developing good habits takes time and conscious effort, so remember to be patient and your body will thank you.
