What to Eat: No food causes easy weight loss and no food will make you fat. It is the total calories that you eat each day that decides whether you gain, lose or stay the same weight. It is important to eat a healthy diet of many foods, breads and starches, vegetables, meat, fruits, vegetables and dairy foods. Carbohydrates in milk and grains give energy quickly. Proteins in milk, meat and legumes keep you from being hungry for up to four hours after you eat them. The fat in meat and milk and oils will keep you from being hungry for six hours after you eat them.
Record What You Eat: Use the EZ News Food Diary to record what and how much you eat. At the end of the day, it will tell you how well you have done in meeting your eating goals.
Where to Eat: Eat only while sitting at a table. Take time to enjoy the food as you eat it. Eating while doing something else can cause you to eat more than you planned and may satisfy you less. It is not safe to eat and drive at the same time. Try not to eat while watching TV.
How to Eat: Eat slowly and drink lots of water as you eat. The water will help you feel satisfied faster. It takes your body about 20 minutes for your stomach to tell your brain that you are full. Stop eating for brief periods to talk to others. Give your stomach time to do its work.
When to Eat: Eat three meals every day. Do NOT skip breakfast. Eat at least every four to six hours to avoid becoming hungry. When you are hungry it is more difficult to control the amount you eat.
How Much to Eat: Use the EZ News Healthy Eating Plan to decide how many calories and food exchanges you need to lose or maintain your weight. Be sure to eat a balanced diet from all food groups.
How to Forget About Food: Keep your body and mind busy. The TV is your enemy–they want to sell you food. Read a good book. Walk the dog. Help your child with school work. Call a friend. Do things you enjoy (other than eating). Drink plenty of water. Have fruit or vegetables ready to eat if you feel hungry between meals.
How to Shop: Do not go to the grocery when you are hungry. Only buy things that are on your shopping list. Keep your shopping cart on the outside aisle of the store. That is where the important food items (produce, milk, meat) are kept. If you take your shopping cart down the inside aisles you are more likely to buy the higher calorie foods stored there. Leave you cart on the outside aisle, walk to the item on your shopping list, and then bring it back to your cart.
How to Eat in a Restaurant: In the US, you will be served very large portions. Divide your serving in half. Eat one half and take the other half home for a special treat another day. Many restaurants have lower calorie menu choices; try to choose one of them. Ask for dressings and gravies to be served in a separate dish so you can choose how much to eat. Eat slowly and enjoy every bite of the food.
When to Weigh: If you are trying to lose weight, weigh yourself once a week at the same time of the day. You should see a difference if you have followed your meal plan for the week. If you weigh more often, you will see less difference and may get discouraged. Some days you may even gain a bit because your body is holding on to fluids. Some weeks you will not lose weight even if you follow you plan closely. Sometimes life is not fair–stick to your plan. That is the only way to meet your goals.
Never Give Up: There are times when you will not follow your plan. Do not give up! That happens to everybody–EVERYBODY. It takes seven weeks to build a good habit. Forgive yourself and get back on your plan. Remember why you want to lose or hold your weight. As you lose weight, enjoy the feeling of lightness and the looseness of your clothing. Accept every compliment and write it down. You are so important and only you can make the choice.
Tags: obesity
