1. There is no magical cure for unhealthy eating habits
You will not find lasting or meaningful change in a pill, potion or fad diet. Permanent weight loss requires effort, hard work, and dedication.
2. Diets don’t equal success
Don’t put your body and mind through the stress of fad dieting – eliminating entire food groups or severe calorie restriction only leads to short term weight loss. Diets are excruciatingly painful to maintain and the weight that is lost usually comes back with a vengeance. Have you ever lost 10 pounds only to gain back 20 pounds.
3. This is a lifestyle change
You have to change your eating habits for life in order to have long term life long results. Eating non-nutritious foods out of habit will lead to you being habitually fat. Eating nutritious foods that are low in saturated fats, salt and sugar will help you remain healthful. Seek balance- a balanced mind and a balanced diet.
4. Eat nutritious food
Food should be healthful and eating healthful foods will nourish the body instead of harming it. Each meal should have a rainbow of colors! Beware of food that is all one color (especially all white) since it will not be as healthful as eating a diverse range of fruits and vegetables.
5. Eat Small Frequent Meals
Think small- be small. Portion control is the key to losing weight and keeping it off. Place your meals on a 7” salad plate instead of an average sized 12” dinner plate and you will significantly decrease your caloric intake. Use smaller bowls (Asian markets usually have an excellent selection of smaller portioned bowls) and 8 oz cups as well.
6. Pay attention to what you eat, when you eat it and how it is being prepared, or the (5W’s and an H)
Who prepared the food? Do they have a stake in you remaining healthy? Do they have a stake in maintaining the financial health of their shareholders?
What is your food made of, has it been overly processed (meaning did it come from a box) or what is the caloric content of your meal? Is your food high in fat, sugar, and salt or is it fresh, low fat and high fiber ?
When was the food prepared? Was it prepared fresh, so that you can get the greatest amount of nutrition possible, or was it pre-packaged and sitting around in some warehouse so that a manufacturer could make the most amount of money possible from ingredients that are merely empty calories?
Where does the food come from? Is it from a local sustainable source, or is it pilfered from the Earth and then processed in factories? Where are you eating?
Why has the food been prepared in the manner that it is served? Was it prepared to sustain your body’s health or heal you? Or, was it prepared out of convenience and for financial gain?
How was the food prepared? Was it prepared in a deadly manner by being deep fried, battered in flour or dredged in some other oily, salty or sugary concoction? Instead opt for something that was prepared fresh with very little processing, and if it is cooked opt for fare that is steamed, grilled, or baked. How many calories is in your meal?
7. Water, water, water drink more water…
Drink more water! Begin each day by drinking 20 oz of water in the morning and another 40-60 oz throughout the day to keep yourself hydrated. Also drink water while you eat your meal, and it will help to keep you from overeating.
8. Chew purposefully
Take the time to eat your food and enjoy it too. Don’t just shovel food into your mouth bite after bite before you swallow your first bite. Chew slowly. I find that it helps to chew each bite 30-40 times. You will feel full quicker and longer when you chew purposefully.
9. Don’t eat while busy
Eating in front of the tv or while talking on the phone means that you aren’t paying attention to how much you are eating which can increase the likelihood of over eating.
10. Check your emotions
Avoid eating when you are emotional or bored. This is a recipe for weight loss disaster. Emotional eating can pack on the pounds and serve to only contribute to more negative feelings. Break the cycle of destructive eating habits and instead take a walk or talk to a trusted friend.