Straight forward- here they are!
1. Smaller portions. But start at the store- buy smaller portions- cook smaller portions- eat smaller portions. If you can't find smaller portions at the store, divide up what you cook for or more meals- but do it right away so that you are not tempted to over eat.
2. Watch what you drink. Drinks can have calories and fat. If you drink a cappuccino with milk, an orange juice and a cola during the day, you have just added 402 calories, 9 grams of fat, and 72 carbohydrates to your daily intake- YIKES! Drink plenty of water and substitute lower fat and calorie drinks for the bad ones.
3. Eat more frequent meals- don't skip breakfast. Eating smaller more frequent meals will help to boost your metabolism and should keep you full through out the day and not feel food deprived.
4 Stop eating when you are full. After your first helping, wait a few minutes before you get another. If you are full- skip the next helping, if not, try a half of a portion size. Keep this in mind when you are eating out too. It is OK to ask for a doggie bag. It will help to eat slowly since it takes about 15 minutes for your brain to get the message from your stomach that you are full.
5. This one is for the chocoholics and pizza junkies - plan to cheat. This is the best rule! You should not deprive yourself of the foods you love. If you don't omit them, it won't seem so much like you are on a diet. Instead plan to cheat. Pick a day and meal when you will consume these and enjoy. Remember moderation is key.
6. Know what you are eating. It will take more time at the supermarket, but read all of the labels. Be sure to look at the serving size and the number of servings per container- then do the math. How many serving will you consume at a time? You will find that some items that may have looked like wise choices before, are not anymore.
7. Watch how you prepare food. There are plenty of ways to cut down on calories and fat when you are cooking. Boil or bake food instead of frying. Use non stick stray instead of butter or oil.
8. Be prepared. This is not only for the boy scouts. The most common cause of cheating on a diet is not being prepared. Make a menu a week at time. Buy and prepare as much of your food ahead of time as possible. Be sure to include snacks in that list.
9. Baby steps. Don't make lots of drastic changes right off the bat, they are harder to stick to. Introduce diet and exercise change a little at a time.
10. Remove temptation. If you have to- give away or throw out anything that you know is going to tempt you into cheating. Get on the scale first- it is a great motivator.