Weight Control Tips

October 28, 2011 | Filed under: Weight Loss | Posted by: admin

Some of these weight control tips may be a bit seasonal, but their advice can still be helpful at any of the year.

Tricks with Halloween Treats

Give out non-candy treats (stickers, colored pencils, toy cars, lunch-size applesauce, pudding or juice packs, fresh fruit, packs of raisins, plastic Halloween toys.)
Give out larger amounts of treats to early-birds and latecomers, to guarantee a minimum of leftovers.
Don’t buy treats early because they are on sale. The longer they are in the house, the greater the temptation! Then you have to buy more and end up spending more.
If your children bring home candy, discard or give away what they don’t like, so you are not tempted to eat it.
Take a long walk around the neighborhood. Enjoy the decorations and your neighbors.

Do It “Slo Mo”

Put your fork down and sip on water between bites. You won’t gain body fat with an extra glass of water.
Chew food thoroughly to get maximum flavor and enjoyment from each bite.
Cut food into smaller pieces. Then eat with the other hand to amuse yourself and maybe your family.
Converse with others during the meal (but don’t talk with your mouth full!)
Remember that it takes about 20 minutes after you start eating before the brain gets the message that you have had enough.

Managing Buffets and Salad Bars

Remember the last part of the phrase, “All you can eat… (without gaining weight!)”
Take two trips. Choose only fresh fruits and vegetables the first time. The fiber helps fill you and takes the edge off your hunger.
Take small portions of other foods and don’t allow them to touch each other on the plate.
If your life depends on dessert, pick just one and split it.
The fat in fried items and sauces can double or triple the calories. If you really want a sauce or dressing, order it on the side and only dip the fork in the sauce to minimize calories.
Do not clean your plate. Better to have food go to waste than to your waist.

Food “Pusher” Containment

Say, “Gee that looks great, but it always gives me, you know… ” then point at your stomach and grimace.
Be polite but firm when refusing food you do not want or need. After a few times, most people will get the message and quit pestering you.
When eating out, don’t allow others to order for you. Choose a place with menu items that meet your goals.
If you have trouble being assertive, plan a response and practice it ahead of time. You will be more likely to achieve your goals.
Remember, they may just be jealous of your success.

Thanksgiving Calorie Thrift
One holiday meal does not cause weight gain. The problem is that food lurks wherever you go during this time of year, and it gets eaten. Still, you can have a tasty Thanksgiving without bursting your seams.
Dinner #1	Calories	Dinner #2	Calories
4 oz. wine	100	4 oz. wine	100
Sweet pickles	60	Dill pickles	5
1 oz. mixed nuts	180	2 pieces of celery	5
5 oz. turkey	275	3 oz. turkey	165
w/2 tbsp. gravy	80	1/2 c. mashed potatoes	95
1/2 c. stuffing	250	w/1/4 c. gravy	75
1/2 c. mashed potatoes	95	1/2 c. green beans w/lemon	25
w/2 tbsp. gravy	80	Tossed green salad w/2 tbsp. low-calorie salad dressing	40
1/2 c. green beans w/butter	60	Pumpkin custard made with evaporated skim milk	125
1/2 c. fruited gelatin salad	280	2 tbsp. reduced-calorie whipped topping	25
Dinner roll with butter	135
Pumpkin pie	300
w/2 tbsp. whipped cream	55
Total Calories	1,950	Total Calories	600
Total Grams of Fat	125	Total Grams of Fat	15

Better Luck with Potlucks (and workplace treats)

For one event, suggest that you and your colleagues donate all or part of the food cost to a charity.
Bring fresh fruit and vegetable treats instead.
Make your own sandwich with whole grain breads and lean meats, low fat cheese and sauces and plenty of vegetables.
Remove desktop goodie jars. Out of sight, out of mind, therefore it cannot reach your stomach and be absorbed into your fat stores.
Eat less and use rest of mealtime to go for a walk in small groups.

Keep in (Portion) Control

Use prepackaged foods.
Do not make more than you (and your family) can eat, unless you plan on leftovers.
Always take a little less than you think you want.
Serve your plate away from the table. Then you have to get up if you really want more food.
In restaurants, ask for the doggie bag to come with the meal. Box up the portion you wish not to eat before starting to eat.
Use visual images (3 oz meat = deck of cards) and measuring utensils if you are unsure how much you are taking.
Only eat the bites that taste the best, then stop!

Party Heart-y

Eat something light (such as nonfat yogurt, fruit) and drink 1-2 cups of water before you go, to take the edge off your hunger.
Go through the food line once before deciding what you really want to eat and drink.
Then choose the smallest plate, take small portions, and remind yourself not to return for seconds.
Enjoy the conversation as far away from the food as possible.
Request the low or no calorie beverage for making a toast. If you want an alcoholic beverage, limit yourself to just one glass.
Be tactful, yet firm in sticking to your priority to eat healthy.

Family Dinners for Health

Be sure to plan some family activities that do not involve food and burn up calories.
Have meals with “make your own” items that keep the family together and socializing around the table while food is being prepared.
Most recipes can be modified in fat, salt and sugar content and still taste great.
Chew food thoroughly to get maximum flavor and enjoyment from each bite.
If certain baked goods are part of your tradition, limit them to a couple of favorites. Then pack any leftovers for other family members to take with them.

The Happy (and Lighter) New Year

Don’t forget to use all 10 tips throughout the year.
Being in better control of your eating helps you feel in better control of other aspects of your life.
Being physically active makes you feel better. As you lose weight, physical activity also becomes easier.
Choose only one place for eating when at home with no reading or watching TV to distract you from enjoying the food.
Eat 3 meals each day. Breakfast is the most important one. It energizes you and speeds up your metabolism.
Drink at least 8 cups of water each day, including 1-2 cups before and during each meal.
Fat free foods are not always low in calories. Portion control is still required.
Think before you eat! If you are not hungry, do not eat it.

Fitness And Health