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50 Tips for Maintaining Weight

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
you up.

* 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