Losing weight is a state of mind. You have to make some changes to see some changes. (In your weight) Little things can add up. Like mayonnaise. Some people cringe at the thought of adding mayo to a sandwich. It will get you kicked out of some delis. But if you use it, cut it out or cut back. A serving on a sandwich can be 50 to 100 calories. Mustard, on the other hand is only 11. I know, they’re not the same, but with some adaptation, you won’t miss the mayo.
Then take it a step further and look at what other small things you can do to reduce calories. Then some small exercises too. Remember… “eat less, exercise more.”
TODAY: MAKE SOME SMALL CHANGES.
Orson Welles, the Oscar winning actor, writer and director unfortunately also became known for his weight. But some advice from his doctor will work for you. He said: “Stop having a dinner for four unless there are three other people there with you.” Keeping your portions smaller is an easy first step to losing weight. It will also train you to think more about what you eat and make some better choices.
- Start by using a smaller plate.
- Don’t fill it to overflowing.
- Never have seconds.
- When you get full DON’T KEEP EATING.
You CAN leave food on the plate. Nobody will yell at you if you do. But if you keep eating too much, I’ll raise Kane!
TODAY: START EATING SMALLER PORTIONS OF EVERYTHING.
Dieting by denying yourself the things you really love to eat will get tedious and make it impossible to continue for a long period of time. Reducing portions without eliminating them will be good for the long term lifestyle change that will benefit you most. But you may still find that you are in an eating rut. Do you have a lot of the same foods day after day? Do you eat in the same restaurants over and over? Well take this weekend to make things more interesting. Eat something new or different. Have a meal that you have not had in a while. You’ll find that the enjoyment you get will satisfy you more and give you the fortitude to stick with your diet.
There was even a study that showed that food that you really enjoy is digested better. Even eating in a place with great atmosphere helps. So try something really good, in an enjoyable location. Just eat portions in moderation.
TODAY: EAT SOME NEW AND DIFFERENT FOOD.
If you have a stash of snacks in bags left in the house, get rid of them. You’ve got to change your habits and if you leave those temptations within reach you will no doubt give in to them in a moment of weakness or more likely laziness. It’s just handy to grab one of those bags and munch away. Lay’s even names the snack size bag the “Big Grab”. They ought to call them the “Big Flab”.
You can still snack in moderation when you’re hungry. Just make the snack protein filled. Eat hard cheese, meats, jerky, salami, sardines or the high protein nuts like macadamia and almonds. If you absolutely need a bag of stuff to munch get fried pork rinds. Drink lots of water too. It will help you feel more full while also giving you hydration and flush your system of the extra protein you’re now eating.
TODAY: CLEAN OUT THE PANTRY. GIVE UNOPENED BAGS OF SNACKS TO A SHELTER.
I’ve found that by planning my meals the day before gives me a chance to really enjoy them more. And research has shown that enjoying food makes it more filling and satisfying. I’ve been on the Atkins diet and I have an egg breakfast every day. By planning how to prepare those eggs, what meat to have (like leftovers from dinner) and even what condiments to use makes that breakfast an event. It’s like setting a goal and reaching it. So I start the day with a diet victory. As a bonus, I often get to try new things. Have you ever tried a barbecue omelet?
Dieting is a life extending change. So plan your diet menu for tomorrow today and you’ll have more today’s to plan too.
TODAY: PLAN YOUR MEALS FOR TOMORROW. THINK ABOUT THEM WHILE YOU’RE WALKING.
But take it easy on the high calorie, high carb food. You can have or go to the cookout but have a nice big cool salad to start. (Easy on the dressings.) Fresh veggies are great snacks. It will keep you munching without the consequences. Try some lime with ice water and some Splenda for a great lite drink. Or any number of those Crystal Lite beverage mixes. Go ahead and have a lite beer or two too. Don’t deprive yourself, just don’t overdo it.
TODAY: START THE SUMMER COOKOUT SEASON WITHOUT A LOT OF CALORIES.
At this point in the week we are dropping six or seven bites from each meal. So skip leaving them behind on your plate and simply reduce your portion size. It should be easy to judge that. It’s probably almost half of the portions you have been eating. Share it or save it but know that it won’t end up wasted or on your waist.
TODAY: TRY HALF PORTIONS.
Daily Nag, Food Choices | Diet Nag | 
July 28, 2010 6:15 am | 
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