HINTS
First of all, you must set personal goals. They don't have to be unrealistic, as you reach a goal, you can establish another one.
Second, fight discouragement. There will be weeks when you do everything right and there is NO WEIGHT LOSS. But your support group can help see you through – your family, your friends or a weight losing organization.
Third, look around and be an encourager. No matter what level you are at, there is always somebody who is not quite there yet. Help them. In doing so, it also is a motivation for you to do better.
TEN THINGS TO DO TO AVOID SNACKING
- Don't keep junk food in the house. You cannot eat what isn't there.
- Keep a food journal and review it every evening.
- Occupy your hands by doing crafts, puzzles or something.
- Visualize what the scale reading will be if you do not pick up that snack.
- Practice HALT – an acronym for the advice - Don't let yourself get too : Hungry, Angry, Lonely or Tired. When you are in one of those places you are more likely to give in to temptation.
- Brush your teeth. You won't want to ruin the fresh taste in your mouth by snacking.
- Keep a tangible reminder of your desire to lose weight. Picture on the refrigerator, etc.
- Drink water or diet soda instead of snacking.
- Move – not only will you not be snacking, but you will also be burning calories. Go for a walk.
- Do something for someone else. Instead of snacking, occupy your time by writing a "just thinking of you" note, making an encouraging phone call or making something for someone.
TEN PAINLESS, HEALTHY PRACTICES YOU CAN START TODAY
- Accept support as you incorporate healthy lifestyle changes.
- Watch your food portions - resolve never to "super size".
- Use mustard instead of mayo.
- Dilute juices with water.
- Got a sweet tooth? Try sugar-free gum, sugar-free hard candy, etc.
- Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. If you have a 20-oz bottle of cola every day, switch to diet cola. Or better yet switch to water and use sugar-free flavours to add some zest to the water.
- Instead of whole milk, switch to 1% milk.
- Use a salad plate instead of a dinner plate.
- Start eating breakfast. It helps you eat fewer total calories throughout the day.
- Add just one fruit or veggie serving daily. Get comfortable with that and then add an extra serving and so on until you reach the recommended Canada Food Guide suggestions.
Submitted by Diane Lancaster: I am a long-standing member of Take Off Pounds Sensibly. Nutrition has been a way of life. I successfully lost 30 lbs over 35 years ago and manage to keep that weight in control ever since by eating sensible. Nutrition is all a matter of balance.
What is TOPS? Take Off Pounds Sensibly is a non-profit group of all ages and walks of life dedicated to taking off pounds sensibly. We offer fellowship while you change to a healthier new lifestyle and learn to maintain it. Call 1-800-932-8677 or locally contact Diane Lancaster at 905-459-2363 or