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Walk Across Arkansas
One Step at a Time Weight Loss Tips
 Individuals who are overweight did not wake up one morning and all of a
sudden they had more pounds on their bodies than when they went to sleep the
night before. The added weight happened gradually over a period of time. Why did
you start gaining weight? Did you start eating more snacks, more higher fat
foods, or more fast foods? Did you stop exercising?
To lose weight and keep it off, you have to decide to take off weight
gradually, over a period of time, and realize that you will have to work the
rest of your life to maintain the weight you desire. People with healthy weights
work everyday to maintain that weight by eating properly and/or exercising
regularly.
Don't try to change everything in your lifestyle at one time. Try changing
one thing at a time. When you feel comfortable with that change, such as
walking three days a week, make another change. It usually takes about 21 days
to adopt a new habit. Let's look at some suggestions for changes you may want to
make in your eating pattern.
Go through the behavior suggestions. Pick the ones you think will help you
and list them in the order you think is most important to help you change. Then
work on changing, starting with the most important, until you feel comfortable
with the "habit" then go to the next behavior on your list. Only start a new
behavior when you are ready.
Control the Eating Environment
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At home, always eat in the same place such as the kitchen or
dining room table. Sit to eat, never stand.
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If you have a place at the table where you always sit, change where you sit.
You may get a new view of your eating habits from a different chair.
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When eating out, choose a restaurant where you sit to dine. Avoid stand-up
bars and drive through restaurants. If you eat out often, limit eating out to
3 meals a week, only one of those should be in a fast food restaurant.
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Make eating a singular activity. Do not watch television, read, talk on the
phone, or write letters. Simply enjoy the food, listen to soft music, think
pleasant thoughts, or have conversation with others who are eating with you.
- Control of Eating Signals
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Store all foods in storage places out of sight. You are less likely to
snack if you do not see any food.
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Most food stored in the refrigerator should be put into containers that you
cannot see through. It may even help to remove the light bulb from the
refrigerator.
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Put fruits and vegetables in see through containers to eat more of them.
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If you like to nibble while cooking, try brushing your teeth before you
start preparing food or chew sugarless gum.
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Serve meals buffet style instead of putting serving dishes on the table. If
you put serving dishes on the table, put them on one end of the table, and you
sit on the other end.
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Ask someone else to scrape dishes or put up leftovers so you are not tempted
to eat the last bite of food in the pan.
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Pack lunches after the evening meal when you are not hungry instead of in
the morning before breakfast.
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Do not keep tempting high fat foods such as ice cream and cookies at home or
work.
Control of Food Buying
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Plan meals using the Food Guide Pyramid. This is a major change in the
way you look at food. Start by planning only one meal or snack a day. Increase
your pre-planning only when you feel comfortable.
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Make a shopping list. Include only the items needed for your planned meals.
Buy only the items you have on your list. Items not bought will not be eaten.
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Shop when your stomach is full.
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Shop when the grocery is less crowded to get in and out quickly. The less
time you spend in the store, the more likely you will buy only the items on
your list.
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Put groceries in the trunk of the car or out of reach while you are driving
to avoid snacking on the way home.
Control of Food Intake
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Slow down your eating. Put your fork, knife, spoon, or sandwich down
after every bite. It takes 20 minutes to begin to digest food so you no longer
feel hunger.
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Taste, chew thoroughly, and swallow the food before taking another bite.
This may be hard if you usually put food on your fork before swallowing.
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Stop eating in the middle of the meal or snack and wait 2 minutes or count
to 120. This gives your body more time to begin to digest food.
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Leave the table and return after 2 minutes or have a pleasant conversation
with someone for 2 minutes.
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Use a fork or spoon to eat everything. Do not use fingers.
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Avoid bending over your plate. Sit up straight and bring the food to your
mouth-not your mouth to the food.
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When you get the urge to eat, try doing some activity like taking a walk.
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Try to eat so slowly that you are the last one finished eating, without
taking second helpings.
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Use a smaller plate than you usually do and take smaller bites.
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Leave the table as soon as you are finished eating.
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Do something that signals the end of the meal - have a cup of coffee or tea,
brush your teeth, and wash your hands.
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Try leaving one or more bites of food on your plate. This helps reinforce
the control you have over your eating habits and helps you know you do not
have to eat everything placed in front of you.
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Drink a glass of water before sitting down to eat.
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Plan 5-6 small meals a day rather than 3 larger meals. Avoid getting too
hungry.
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Never skip a meal, especially breakfast.
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Control high calorie foods like chocolate rather than eliminate them;
occasionally, save calories for your favorite foods and desserts.
Control of Eating While Away from Home
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Choose a restaurant where you are known personally. A
"regular" customer
is more likely to get special food preparations.
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For restaurants that serve complimentary chips or bread before the meal, ask
the server not to bring those foods to the table.
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Ask the server is you can order a "child-size portion. Some restaurants
allow you to do this; others may charge extra.
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Ask for salad dressing to be served on the side. Dip your fork in the
dressing, pierce the salad, and then eat.
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When the server brings your meal, immediately ask for a
"doggie bag". Take
half of your meal and place it in the doggie bag. This way, you eat less and
have a meal ready to go.
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At parties with buffets, look at food on the buffet before putting food on
your plate. Take small amounts and choose foods wisely.
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Sit away from the buffet to eat your food and do not go back for seconds.
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Avoid conversations near the buffet table.
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Ask for a small serving of dessert and eat only half. To avoid dessert, tell
the hostess you are full from the delicious meal.
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Try to avoid alcoholic beverages or drink only one by sipping it slowly.
Alcohol has a high calorie content with no nutritional value.
Reward yourself for improved habits.
Sometimes old eating habits reappear, but remember, you are
looking for improvement, not perfection.
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