Healthy tips for weight loss
1.Eat breakfast every day. People who eat breakfast are less
likely to overeat later in the day. It also gives you energy to
think and learn.
2. Have low-fat, low-sugar snacks on hand at home, work and
on the go, to combat hunger and prevent overeating
3. Take a walk after dinner instead of watching tv
4. Choose whole grains more often. Try whole-wheat breads
and pastas, oatmeal, brown rice, etc. There are a variety of
choices these days.
5. Make your grocery list before you leave home, and stick
with it; and try not to shop when you're hungry.
6. Eat at the table with the TV off. This way you'll pay more
attention to what's going in your mouth and not tend to
overeat without thinking
7. Dish up smaller portions. At restaurants, eat only half your
meal and take the rest home
8. Drink water. Not only does water hydrate you, it assists with
flushing the toxins from your body and helps you feel full.
Most often when you feel like you're hungry for no reason in
the middle of the day, you're really just thirsty.
Try a glass of water and wait a bit.
9. Watch your sodium intake. That includes not only watching
the salt shaker at the table, but paying close attention to
food labels as well.
Tips for eating out
-As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
-Ask for whole wheat bread for sandwiches.
-In a restaurant, start your meal with a salad packed with veggies. This will help control hunger and make you feel satisfied sooner. Be sure to ask for your dressing on the side, and don't "drown" your salad. Most dressings - especially the creamy variety - are packed with calories and fat.
-Choose main dishes that include vegetables such as stir fries, kabobs, or pasta with a tomato sauce.
-Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
-Choose a "small" or "medium" portion. This includes main dishes, side dishes, and beverages.
-If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
*Order an appetizer or side dish instead of an entrée.
*Share a main dish with a friend.
*If you can chill the extra food right away, take leftovers home in a "doggy bag."
*When your food is delivered, set aside or pack half of it to go immediately.
*Resign from the "clean your plate club" - when you've eaten enough, leave the rest.
*On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.
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