1. Eat three healthy meals during the day, including a good breakfast.
a. Meals should consist of one lean protein and at least two colors (fruits & vegetables)
b. Skipping meals causes increased hunger + mindless nibbling throughout the day
2. Eat healthy when hungry. If you are hungry, you may have any of the non-starchy vegetables (red, green, yellow bell peppers, cucumbers, radishes, celery, broccoli, cauliflower, green beans)
3. Eat fruits and vegetables daily. Make sure you consume four fruits daily and at least four vegetables daily
4. Keep snacks healthy. Snacks should consist of lean proteins and fruits + vegetables. Snacks should
not be dessert items.
5. Avoid keeping comfort foods in the home. Availability of those foods will increase your consumption of them. .
6. Avoid sugary drinks. Recommend drinking water, tea, black coffee, low sodium V-8 juice, and skim milk.
7. Reduce the amount of grains in your diet. Decrease whole wheat
breads, rolls, toast, bagels, muffins, waffles, pastas, etc. (or avoid
them all together)
8. Weigh yourself regularly. This will assist your in seeing small weight gains and adjusting your diet to prevent larger gains.
9. Monitor portions. Serve meals already dished on plates instead of in serving bowls.
10. Exercise 30 to 60 minutes each day. If time is limited exercise for several brief periods throughout the day - for example, three 10 minute sessions rather than one 30 minute session.
11. Increase your daily activity and vary your activities.
Perhaps adding a 10 minute walk or run over your lunch hour or 10 minute stair climbing exercise while at work.
12. Reward yourself. Losing weight and keeping the pounds off is
a big accomplishment. Set goals and reward yourself with non
food rewards. Examples: new running/walking shoes, CD, new
exercise outfit, book, clothes, golf outing, etc.