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1. Look at what you are eating.
Eat smaller portions; you can make it look
like more by using a smaller plate or a salad plate. Don’t snack while
you are cooking. You probably don’t even realize how many calories
you take in by snacking while cooking. Don’t be tempted to “clean
up” the unfinished food to keep from throwing it away or storing it
in the refrigerator. Eat breakfast every day, and make your meal and snack
times regular by having them at the same time each day.
2. Limit your meat, poultry, and fish intake to about three ounces a day.
This is equal to about the size of a pack of cards. Another good tip is to
listen to music instead of watching TV. If you are watching TV while you
are eating, you are not aware of how much you are eating.
3. Limit your desserts, and when eating out, have a good-sized vegetable salad
to take the edge off your appetite. When you receive your entrée,
either share it with your dinner companion, or ask for a take-home box immediately
after receiving your meal. Have meals that have been stir fried, or make
with a nonstick spray.
4. Low salt broth is a good substitute for oil and butter. Drinking a full
glass of water before eating will also help reduce your appetite. If you
are eating at a fast-food place, try choosing the healthier foods, such as
grilled chicken, salad instead of fries, or fruit instead of desserts or
shakes. It isn’t necessary to deprive yourself of all your favorite
foods, just cut down on portions and eat at regular times and choose healthier
foods.
5. Increase your physical activity! Yes, that means moving out of the chair
and spending less time in front of the TV. There are small activities you
can do to increase your physical activity. Turn the radio on and boogie while
working on your household chores. Teach your kids how to dance the way you
did when you were their age.
6. If you are at work, instead of sending e-mail to your co-worker, walk over
to their desk and deliver the message in person. Take walks; it’s a
great way to keep up with your friends and an enjoyable, healthy way to take
a break. Avoid the elevator and take the stairs as much as you are comfortable
in doing that. One friend of mine marches in place during each commercial
while she is watching TV. Don’t circle the parking lot looking for
the closest parking spot, park as far out as you feel comfortable in walking.
Not only will it increase your activity level, but it also may save your
car from a few dings.
Eat smaller portions; you can make it look
like more by using a smaller plate or a salad plate. Don’t snack while
you are cooking. You probably don’t even realize how many calories
you take in by snacking while cooking. Don’t be tempted to “clean
up” the unfinished food to keep from throwing it away or storing it
in the refrigerator. Eat breakfast every day, and make your meal and snack
times regular by having them at the same time each day.
2. Limit your meat, poultry, and fish intake to about three ounces a day.
This is equal to about the size of a pack of cards. Another good tip is to
listen to music instead of watching TV. If you are watching TV while you
are eating, you are not aware of how much you are eating.
3. Limit your desserts, and when eating out, have a good-sized vegetable salad
to take the edge off your appetite. When you receive your entrée,
either share it with your dinner companion, or ask for a take-home box immediately
after receiving your meal. Have meals that have been stir fried, or make
with a nonstick spray.
4. Low salt broth is a good substitute for oil and butter. Drinking a full
glass of water before eating will also help reduce your appetite. If you
are eating at a fast-food place, try choosing the healthier foods, such as
grilled chicken, salad instead of fries, or fruit instead of desserts or
shakes. It isn’t necessary to deprive yourself of all your favorite
foods, just cut down on portions and eat at regular times and choose healthier
foods.
5. Increase your physical activity! Yes, that means moving out of the chair
and spending less time in front of the TV. There are small activities you
can do to increase your physical activity. Turn the radio on and boogie while
working on your household chores. Teach your kids how to dance the way you
did when you were their age.
6. If you are at work, instead of sending e-mail to your co-worker, walk over
to their desk and deliver the message in person. Take walks; it’s a
great way to keep up with your friends and an enjoyable, healthy way to take
a break. Avoid the elevator and take the stairs as much as you are comfortable
in doing that. One friend of mine marches in place during each commercial
while she is watching TV. Don’t circle the parking lot looking for
the closest parking spot, park as far out as you feel comfortable in walking.
Not only will it increase your activity level, but it also may save your
car from a few dings.
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