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10 Tips to Reshape Behavior
- Pan-fry or sauté foods with a non-stick
spray or low-calorie butter substitute. Bake or broil instead of frying.
- Eat high-fiber foods, such as a bran
muffin instead of the morning donut.
- Use sugar substitutes when sweetening
foods and beverages.
- Order from the light menus now offered at
many restaurants, or purchase low-calorie or reduced-fat products at the
grocery store.
- Try a meal plan using "exchange lists"
based on foods grouped together according to similar food values. Most
exchange lists include several "free" foods: those lower than 20 calories
per serving, such as many low-calorie, sugar-free foods and beverages.
- Never skip meals. Eat three to six times a
day in smaller portions to keep from getting hungry.
- Use a smaller plate at mealtime to satisfy
your psychological need to see a full plate.
- Eat and chew slowly. Learn to stop eating
before you feel full. (It takes 20 minutes for the stomach to tell the
brain that it is full!)
- Weigh yourself on a regular schedule, but
don’t become a slave to your scale.
- Reward yourself with pleasures other than
food--buy some new clothes, get a different hair style, see a movie, visit
a friend, etc.
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