Guidelines for Weight Reduction
There is no magic formula for losing weight. you
must simply eat less. It is best to get into a regular exercise program
and follow a nutritionally balanced diet low enough in calories to result in
the loss of one to two pounds per week. This adds up to 50-100 pounds
per year! Losing weight at this rate gives you time to change your eating and
activity habits to keep the excess weight off.
TO MAINTAIN YOUR MOTIVATIONS TO
Weigh once a week at the same
time of day and on the same scales. Keep a record of your weight loss
on a graph. Imagine how you'll feel as you see the curve go downward.
Write down all the food you eat.
It makes you aware of what and how much you are eating. It will
also show the eating patterns you need to change.
Work on changing one problem food
habit at a time.
REMEMBER: It can take up
to four months to change any habit.
CHANGE YOUR EATING HABITS:
- Eat slowly. You will feel
satisfied with eating less.
- Take small bites. Put
your fork down between mouthfuls. Slowly chew and swallow each mouthful
before refilling your fork.
- Sip beverages.
- Choose to eat in only one place
both at home and work - a place where you can always sit down. This
will keep you from picking up food as you walk around the house.
- Avoid walking by or being in places
where you tend to overeat or consume high calorie foods.
- Choose forms of food which require
chewing such as fresh fruit. They decrease the temptation to gulp down
high calorie juices.
- If you need to keep sweets in the
house, put them in an inconvenient location or a seldom used cupboard, etc.
and let others serve themselves.
- When you eat really enjoy the experience
of eating. Don't let reading a newspaper or watching TV distract you
from enjoying your food. Don't associate eating with these activities.
- Save one item from each meal for
a snack later on - if you must snack.
- Make small portions of food appear
as large as possible:
- Use a small plate for yourself.
- Spread out the food on your
- When you envy something another
person is eating, serve yourself one tiny bite to satisfy yourself.
- Get plenty of rest. you will
have more energy if you are well rested. Fatigue can give you false
cravings for a food or beverage.
- If you are eating a nutritionally
balanced weight reduction diet and experience hunger pangs, remember that
they will pass. Become active or do something which makes eating impossible
until the pangs subside.
- Change what you and your friends
do if your social occasions usually involve food.
- Reward yourself for reaching short
term weight loss goals - but not with food.
- When a meal is over do not linger
at a table still laden with food. If possible ask family members to
clear the table.
- Resist the temptation to eat leftovers.
- Freeze them immediately or
- Put them in opaque containers
- Put them in back of other foods
in the refrigerator so that the sight of them will not tempt you to snack.
- When you eat a snack, prepare one
portion and clear all the food away - including the crumbs - before you eat
it. It will be easier to resist indulgence in a second portion.
- Determine the hardest time of day
for you to resist snacking or eating. Plan projects that are incompatible
with eating - preferably away from the kitchen.
- Make a list of odd jobs to do around
the house or things you've always wanted to do but never have the time. Refer
to this list when you want to eat because of boredom.
- Eat just enough food to satisfy
your hunger and save any extra for another meal. At a restaurant order
fewer items or ask for a container for leftovers. Finishing your plate
after you are no longer hungry is "wasting" food.
CHANGE YOUR SHOPPING HABITS:
- Shop after you eat or only when
you are not hungry.
- Don't buy foods that may later
be a problem to resist.
- Resist the free snacks that are
offered at the supermarket.
- Buy the lowest calorie form of
- Examples: Tuna fish packed
in water; Fresh fruit or fruit packed in its own juices; Plain vegetables
rather than those frozen in butter or with sauce; Skim or 2% milk; Lean
- Check the calorie count of "low
calorie" products to see that there is more than a minor difference from
the regular product. Remember that commercially prepared "low calorie"
food still contain calories!
CHANGE YOUR COOKING HABITS:
- If you are extremely hungry when
you begin food preparation, take time to sit and sip a very low calorie beverage
or eat a small salad. this will take the edge off of your hunger.
- Chew gum while you are preparing
food if you are tempted to snack.
- Decrease the amount of fat you
use in cooking.
- Do not fry foods. Brown
meat and poultry in the broiler.
- Trim all fat from meat and
remove skin from poultry.
- Experiment with interesting
herbs and spices for flavoring.
- Take butter or margarine out
of the refrigerator ahead of time. The softer it is the easier it
will be to spread and the less you will use.
- Serve a salad for the first course
of a meal.
- Arrange to have low calorie foods
available when you are entertaining.
- Make low calorie foods as attractive
as possible. Garnishes brighten up a platter and also taste good.
CHANGE YOUR ACTIVITY AND EXERCISE
- Arrange legwork as part of your
- Walk rather than ride short
distances. Park the car a block away from your destination.
- Get off the bus one stop earlier
and walk the difference.
- Climb stairs rather than take
- Stand for periods of time when
you would normally sit, such as while you talk on the phone.
- Increase the vigor and effort that
you put into your normal activities.
- Develop a fun exercise program.
- Associate exercise with pleasurable
activities such as listening to the radio, watching TV or being with a
- Choose an exercise partner.
you'll tend not to put exercising off if you know someone is waiting
- Choose the kind of exercise
that fits your personality and lifestyle.
- Plan to exercise at a time
when you are not normally tired.
- Don't set up too many rules.
Rigid exercise programs discourage many people.
DAILY FOOD PATTERN:
- Losing one to two pounds a week
is an ideal rate of weight loss.
- Most women will lose 1-2 pounds
per week on 1200 - 1500 calories daily. Most men will lose this amount
on 1500 - 1800 calories per day.
Below are outlines of nutritious
The first column is "Food Serving
Sizes" and the next 3 columns are
"The number of servings from each food group per day".
*This is just an example of a balanced
diet - please remember that you it is not set in stone and
you can change/add/etc. as you see want to fit into the Calories Per Day Column.
Food Serving Sizes
|MILK 1 cup skim,
1% or 2%,
1/2 cup low fat, plain yogurt
|VEGETABLES Raw vegetables
1/2 cup cooked vegetables
|FRUIT 1/2 cup fruit
or juice, 1 small
apple, orange, pear, peach, 2 plums,
apricots, 1/2 banana or grapefruit,
1 cup melon or berries, 15 grapes or
cherries, 2 tbsp raisins or 2 pieces
|STARCHES 1 slice
bread, 1/2 bagel,
1/2 english muffin, 1/2 cup rice, pasta,
6 crackers, 1 graham cracker, 1/2 cup
cereal, 1/2 cup starchy vegetables
(potatoes, corn, etc)
|MEAT and SUBSTITUTES 1 oz or
1/4 cup cooked meat, fish, poultry,
1 oz. cheese (3 1/2 inch sq., 1/8th inch
thick), 1 egg, 2 tbsp peanut butter,
1/4 cup cottage cheese, 1/2 cup cooked
|FATS 1 tsp. butter,
margarine, oil or
mayonnaise, 1 tbsp salad dressing, cream
cheese, 1 slice bacon, 6 small nuts, 5 small
olives, 2 tbsp cream or sour cream
FREE FOODS: Black coffee, tea, fat
free broth, condiments such as spices and mustard, vinegar, lemon juice, diet
gelatin, artificial sweeteners, diet soft drinks, rhubarb and cranberries without
From a HealthFirst
Medical Group phamplet