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10
Totally Unhealthy Eating Behaviors To Avoid!
10
Totally Unhealthy Eating Behaviors To Avoid!
4
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Sensible Diet Tips
by Don Baldwin
http://nodiet4me.net/
Start your diet with a food diary, record everything
you eat, what you were doing at the time, and how you
felt. That tells you about yourself, your temptation,
the emotional states that encourage you to snack and
may help you lose once you see how much you eat.
Instead of eating the forbidden piece of candy, brush your
teeth. If you're about to cheat, allow yourself a treat,
then eat only half a bite and throw the other half away.
When hunger hits, wait 10 minutes before eating and see if
it passes. Set attainable goals. Don't say, "I want to
lose 50 pounds." Say, "I want to lose 5 pounds a month."
Get enough sleep but not too much. Try to avoid sugar.
Highly sweetened foods tend to make you crave more.
Drink six to eight glasses of water a day. Water itself
helps cut down on water retention because it acts as a
diuretic. Taken before meals, it dulls the appetite by
giving you that "full feeling." Diet with a buddy.
Support groups are important, and caring people can help
one another succeed. Start your own, even with just one
other person.
Substitute activity for eating. When the cravings hit, go
to the "Y" or health club if possible; or dust, or walk
around the block. This is especially helpful if you eat
out of anger.
If the pie on the counter is just too great a
temptation and you don't want to throw it away, freeze it.
If you're a late-night eater, have a carbohydrate, such as
a slice of bread of a cracker, before bedtime to cut down
on cravings. Keep an orange slice or a glass of water by
your bed to quiet the hunger pangs that wake you up.
If you use food as a reward, establish a new reward
system. Buy yourself a non-edible reward. Write down
everything you eat - - everything - including what you
taste when you cook. If you monitor what you eat, you
can't go off your diet.
Weigh yourself once a week at the same time. Your weight
fluctuates constantly and you can weigh more at night than
you did in the morning, a downer if you stuck to your diet
all day. Make dining an event. Eat from your own special
plate, on your own special placemat, and borrow the
Japanese art of food arranging to make your meal, no matter
how meager, look lovely. This is a trick that helps
chronic over-eaters and bingers pay attention to their food
instead of consuming it unconsciously.
Don't shop when you're hungry. You'll only buy more
fattening food. Avoid finger foods that are easy to eat in
large amounts. Avoid consuming large quantities of
fattening liquids, which are so easy to overdo. And this
includes alcoholic beverages.~Keep plenty of crunchy
foods like raw vegetables and air-popped fat-free popcorn
on hand. They're high in fiber, satisfying and filling.
Leave something on your plate, even if you are a charter
member of the Clean The Plate Club. It's a good sign that
you can stop eating when you want to, not just when your
plate is empty.
Lose weight for yourself, not to please your husband, your
parents or your friends. Make the kitchen off-limits at
any time other than mealtime. Always eat at the table,
never in front of the TV set or with the radio on.
Concentrate on eating every mouthful slowly and savoring
each morsel. Chew everything from 10 to 20 times and
count! Never skip meals.
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