Helpful Tips for Watching our Weight

  • Don’t drink your calories, eat them instead! Have water whenever possible. Don’t like water? Add lemon or cucumber!
  • Don’t like water? Drink coffee or tea. Never soda, fruit juices or drinks loaded with sugar.
  • Eat your meals at the dinner table. Turn the TV off!
  • Eat more protein and less carbohydrates.
  • Only eat when you’re hungry and stop when you are full.
  • Pause during dinner and put your fork down. It takes 20 mins to feel full, by then, most of us have over eaten!
  • Choose wisely what you decide to eat. Decide mostly on meats and vegetables. Think, caveman diet!
  • Eat on smaller plates, unless it’s salad. Go easy on the dressing.
  • Eat less, move more! We should all be getting at least 30 mins of aerobic exercise at least 4 days per week.
  • Remove skin from chicken and excess fats from meats.
  • Chew your food throughly.
  • Don’t skip meals.
  • Don’t deprive yourself of anything! Just have one, or a small piece of whatever you want and then stop.
  • Keep a food journal and write down what and how much you eat. You’ll quickly find where you can cut back. (This is how I discovered I had a gluten sensitivity.)
  • Weigh yourself at least weekly. (I weigh myself daily… just so I know if I’m up or down that day. It kinda keeps me on track.)
  • Portion control even on the healthiest foods is important. We never want to over eat anything.
  • Avoid dieting and just make healthier choices.
  • Split meals with the person you are with when going out to eat.
  • Skip the bread! (Tell the server right up front, NO BREAD or NO TORTILLAS!)
  • Use olive oils or coconut oil in place of vegetable oils.
  • Watch your fruit intake. Fruit = sugar! This includes juices!
  • Choose brightly colored vegetables for more nutrients and steam them when at all possible to help them keep those nutrients.
  • Have a light snack in between meals so you’re not famished and then over eat or drive through Wendy’s for something quick.
  • Speaking of Wendy’s, fast food isn’t off limits. Just eat the hamburger or chicken sandwich without the bun, eat half the fries and skip the soda! If you’ve exercised and have been good, you can eat everything and know that you earned it! Once in awhile isn’t bad. It’s everyday that’s not healthy.
What would you add to the list?

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