Weight Gain Shockers Slideshow Pictures Take the Quiz on Belly Fat The Best Diet Tips Ever Slideshow Pictures

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 Watchersor 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.