DON'T DIET!

Are you having trouble sticking to a diet? Instead of a temporary diet with major changes, try focusing on small changes that you can continue as part of a healthier lifestyle. Listed below are several healthy eating guidelines. Choose one or two to start and see where it takes you!

 Schedule regular meal times

We can sabotage weight management by waiting too long between meals, skipping breakfast, and eating late into the evening. Eat Breakfast, Lunch and Dinner meals to keep metabolism steady and hunger at bay.

 

 Plan for snacks

Include healthy protein-based snacks in the mid-morning and mid-afternoon to keep hunger levels even and avoid overeating at mealtime.

 Watch Portion Sizes

Occasionally weigh or measure your portions, following the back of your food labels.  You will be surprised how small the actual portion size really is!

Avoid Being a Member of the “Clean Plate Club”

Many of us were taught to “Clean your plate” at meals. Instead, we should eat only until we feel satisfied (before feeling full).  Taking smaller portions and using a smaller plate may help. You can get in the habit of leaving a bite or two on your plate as you get used to the idea of stopping based on your hunger. At restaurants, the amount served is often 2-3 servings.

 Make your meal last longer than 10 minutes

It is hard not to rush through meals, especially when schedules are so tight.  As you begin this habit, you can set a timer to help make the meal last longer.  Put your utensils down between each bite. Turn off the T.V. during your meals to avoid distraction and focus on enjoying each bite.

 Only eat in designated areas of the house

Usually it is best to eat only at the kitchen or dining room tables. If you often each on the couch, you might feel like eating every time you sit on the couch, even if you aren’t hungry.

 Avoid using Food as a reward

“Oh, I did really well today on my diet…so now I can cheat!”  Try not to think about any foods as cheating.  Fill your plate with health choices and enjoy less nutritious foods in moderation.  Using foods as a treat makes them even more appealing and can sabotage you efforts.

Enjoy your Physical Activity*

Exercise shouldn’t feel like a chore.  Choose a few activities you enjoy and make them a regular part of your lifestyle.  Here are some ideas:

-          Get outside to ride your bike, maybe with the kids or grandkids

-          Take a brisk walk on a sunny day

-          Lightly jog around a park with the dog 

-          Do some gardening

-          Take an exercise class at your local gym and invite a friend to join you

 *Be sure to speak with your doctor before starting any new exercise program.

All of these tips are great ways to get you starting into making better lifestyle choices.  They are small changes that can add up to big results over time.  By doing a series of little things in your life, you can get on your way to lose weight more easily, naturally and sustainably.