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