Top Ten Tips to Lose Weight

(You don’t have to do this all at once! Pick one thing a month to try to improve.)

  1. TURN OFF THE TV, and the computer, especially during meals. When you do decide to watch, plan for a specific time period/show, keep your hands busy (knitting, hand weights) and consider planning a portion controlled healthy snack ahead of time.
  2. MOVE. Take the stairs, park farther away, and pace on the phone. Aim to move as much as you can in your daily life and also try to get 30-60 minutes of moderate to vigorous exercise a day. Consider wearing a pedometer, since counting your steps motivates you to take 27% more! Your exercise may lead to more weight loss if you split it into 2 or more sessions of at least 10 minutes.
  3. STOP DRINKING SODA AND FRUIT JUICE, and drink alcohol only in moderation. Each can of regular soda is about 150 calories and fruit juices have a similar number of empty sugar calories. Soda also replaces milk in your diet and actually takes calcium from your bones.
  4. EAT BREAKFAST, and always have PROTEIN with every meal.
  5. GET THE ADDICTIVE FOODS OUT OF YOUR HOUSE. Processed, deep fried, sugary packaged foods with ingredients you can’t pronounce are “HYPERPALATABLE” and actually act like an addictive substance. Also minimize white flour and white rice foods. If you want to have some occasional treats, try for small packages and keep them out of sight. Never eat out of big bags. Try to have healthier snack and desert alternatives available such as fruits or 12-15 nuts.
  6. NEVER ENTER A FAST FOOD RESTAURANT or food court or coffee store. If you must eat from one, try to drive through or send a friend in to get a smaller or healthier item. The temptation is much greater when your senses are overwhelmed.
  7. EAT AT HOME and avoid all restaurants as much as possible. When you do eat out, eat a salad with vinegar/olive oil or a clear soup as your appetizer, and put half your entrée in a take home container before you start to eat.
  8. HALF YOUR PLATE SHOULD BE VEGETABLES AND SALAD. Also, consider using smaller plates since people eat less food when using smaller plates. Try putting a portion-controlled frozen entrée on your plate to see how much room 300 calories takes on your plate.
  9. KEEP A FOOD DIARY. Just the act of writing everything down results in weight loss and it allows you and your doctor to identify the problem spots. Consider counting calories and possibly also tracking carbohydrates, fat and protein with a pocket guide.
  10. EAT A LOW CARB OR MEDITERRANEAN-STYLE DIET. Avoid processed food. Eat lots of vegetables, as well as fatty fish (herring, salmon, oysters, trout, tuna). It’s ok to eat dairy products and eggs. Cook everything in Virgin Olive Oil and use this on your salads.