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'Some tips to living a Healthier life!
- Drink Water
- Increase the amount of your body movement. Get going. If you walk to the mailbox, then walk a bit past it. Put away the remote controls for a couple of weeks and walk to and from the TV, stereo, etc.
- Start a routine and try to stick to it.
- Eat only at the table.
- If faced with eating when you are not hungry, learn to say No - for at least 10 minutes before you make the decision to eat or not to eat.
- Write down your goals, and make them reasonable - thinking only 5-10 lbs. at a time. If you have to lose 20, think in 5's this gives you a win at the end of each month.
- Increase your fiber and stay away from hydrogenated fats: beans, veggies, fruits, whole wheat, bran and oatmeal are good sources.
- Eat at the table only - no more snacking at the television or while on the telephone or computer.
- Substitute ways of cooking food - trying to reduce frying: bake, broil and boil.
- Quit cooking for more than you have. Left overs will get you.
- Get rid of treats in the house. If you have kids and they must have them - fine, buy stuff you don't like, but they do.
- Ask those around you for support and/or join a support group.
- Pat yourself on the back for good days, and don't be mean to yourself on bad days. On a bad day, STOP, drink water and say that is enough. Then, continue with your good habits - don't put off 'til tomorrow what you can do today.
- Start walking, jogging, or running if you can. If not, roll your arms, your head, your ankles. No matter what shape you are in, you can always do something extra.
- Try to limit your caloric intake - 1,800 for women, 2,200 for men.
- Eat breakfast.
- Take each day at a time.
- Park further from the grocery store. Take the stairs instead of the elevator or at least try to climb a couple of flights of stairs in if you can. Build it up as you go.
- Take multi-vitamins, your body can't get the proper nutrients out of food these days.
- Don't shop when you are hungry.
- Lose weight gradually, it is more likely to stay off that way.
- Eat only when you feel hungry. Your body doesn't require food until then and it will only store the extra food as fat when digesting it.
- Eat only regular foods. No diet foods or weighing quantities; you'll only want the candy bar after the carrot anyway so go for the candy bar when you are really hungry and only eat what you body calls for.
- Start cutting your quantities in half, you'd be surprised on how much you don't really need to eat.
- Rate the food on your plate and eat only the choice bits first, before you start getting that full feeling... You might be able to leave the not so tasty morsels behind!
- Take your time and savor each bite. Sip water or non-caloric drinks while eating and you will be able to feel the satisfied feeling easier as well as digest your food faster.
- When dining in restaurants, only eat until you are satisfied - again rating your food. Cover your plate with a napkin or push it away from you when you become satisfied. Ask for a carry out and you'll have lunch for the next day.
- Only drink water or non-caloric beverages between meals. The sugar in drinks will give you a false sense of fullness when you need it the least. Only drink when you are thirsty. (You have a natural built in hunger mechanism and were also given a built in thirst mechanism). Water is the best choice of fluids.
- If you happen to overeat, simply wait until the next time you are truly hungry before eating again.
- Trade your breakfast bran muffin for a bowl of bran flakes.
- Eat soup for lunch instead of a sandwich.
- Replace your candy bar with fruit.
- Switch from potato chips to air-popped popcorn for weekend snacks.
- Trade two packets of sugar in your coffee or tea every morning for two packets of aspartame.
- Switch from whole or 2% reduced-fat milk to nonfat (skim) milk.
- Order the small or medium fries instead of the extra-large size.
Be forewarned that if you follow these guidelines, you may notice after a while that you are eating much less, losing pounds and saving a lot of money when grocery shopping. You may even have to buy new clothes. Oh my!
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