Changing Your Habits and Staying Motivated

Changing your habits

• Eat slowly and chew your food well. This helps you feel satisfied with less food.
  
  
• The amount of food you eat is more important that the type of food. Think portion control. Familiarize yourself with official serving sizes, and measure and weigh foods accordingly.
  
  
• Keep a record of when you eat, what you eat, and how much. This will help you spot situations in which you tend to overeat.
  
  
• Do not skip meals, especially breakfast. You will just be hungrier and more likely to overeat at the next meal.
  
  
• Do not read or watch television while you eat.
  
  
• Reduce your appetite by drinking 1 glass of water 30 minutes before each meal. If your stomach is not empty, food does not look as appetizing.
  
  
• Stock your refrigerator with healthy, low-calorie foods. Snack on baby carrots instead of microwave popcorn. Don't keep high-fat snacks around the house.
  
  
• Put a sign on the refrigerator that will help you think twice about snacking.
  
  
• Reward yourself for specific achievements, such as exercising longer than you had planned or eating less of a tempting food. Of course, the reward should not be food.

• People often set unrealistic goals for themselves, only to feel guilt when they cannot stay on a diet or exercise program. Make changes in small steps. Look for small gains (that is, weight losses). Losing 1 pound a week is a reasonable goal.
  
  
• Losing even 10% of your excess body weight can significantly lower your risk of obesity-related health problems. This is a good goal to start with.
  
  
• Do not weigh yourself too often. Weigh yourself only once a week in the morning. An increase in weight of a pound or 2 may not be a true weight gain. It may be the result of water retention.
  
  
• Make it a point to look attractive. If you look good, you feel good. If you feel good, you will be less likely to seek comfort in food.
  
  
• Group support programs such as Weight Watchers or TOPS (Take Off Pounds Sensibly) give you the support and encouragement of others with the same problem. They also promote healthy living practices.
  
  
• It is perfectly normal to go off your plan on occasion. Don't be too hard on yourself, and don't quit! Get back on track the next day.