Diet Tips

1. Don't ever skip breakfast. Eat something: a piece of toast, fruit, etc. Your body's metabolism rate slows down at night and does not speed up again until you eat something. If you wait until lunch to eat, that is 4 or more hours that your body is burning calories at a lower rate. Eat something soon after you get out of bed and your body will burn calories at a higher rate until lunch. Also, don't go more than about 5 hours during the day without eating. That causes you to eat more at meal time. Eat healthy, low-fat snack sin between meals if you are going to go more than 5 hours without a meal

2. I have noticed that if you eat your meals away from the T.V. and other distracting places that you will enjoy your meal better and will take a little longer to eat the meal. Also drink at least 2 glasses of water or one glass of milk during your meal and you will feel fuller causing you to not go back for seconds.(note: I suggest water, if drinking milk make it skim milk)

3. Keep healthy foods handy like fruit or vegetaťbles in the fridge.

4. Keep a diary of your eating and your feelings, far away from the kitchen. Document everything that you eat before you eat it. Describe how you feel health wise as you progress. Describe how you feel when you cheat yourself.

5. Never starve yourself, especially before going out to eat (or you will binge). Never skip meals, you must have some kind of nourishment regularly or your body's starvation defenses will kick in, lower your metabolism, and store fat. Use nutritional meal replacements instead of skipping or eating very low calorie meals.

6. Don't think that just because you are eating low fat/low calorie foods that you can eat all that you want. The calories still add up and must be burned offregardless of what kind of food you eat. Balance is key.

7. Avoid strange fad diets, if you can't eat that way for the rest of your life, don't waste your time or risk your health.

8. Just moving around burns calories. Maximize this potential by doing little things all day. Instead of an elevator, take the stairs or my favorite, get a long phone cord so that you can pace around while talking.

9. Limit alcohol consumption, each serving contains 100 to150 calories.

10. Slow down your eating speed, make meals last at least 20 minutes. Try eating with the other hand or taking a sip of water between bites.

11. Drink plenty of water, especially cold water (i.e., with ice or from the refrigerator). The body cannot use the water until it is warmed up to your body temperature. The colder the water, the more energy the body must use to warm the water, thus burning more calories.

12. Choose cooking techniques that keep fat to a minimum, such as baking, grilling, broiling, roasting or steaming.

13. In the line of 'eat slowly' to elaborate--Give your brain a chance to find out that your stomach has received food. When you eat too fast you may think you want more food, and the result is often painful. By eating at a calmer pace, you let the brain know that the body has received food and you are much less apt to want more; besides, food is to be enjoyed, not forced down like a Vitamin C pill!

14. Eating small portions really does work for weight loss except you still feel hungry because you see the small portions on your dinner plate. A suggestion that was given to me was to eat your meals on a sandwich or dessert plate. If your mind sees a full plate, it will register a full serving and you don't seem to be as hungry when you're finished.

15. When dining out and the portions are too large, try over salting the extra before you start eating. I find that it's easier to say no before I have even taken a bite and no one else at the table has to know my willpower is weak! Even though I've ruined the food, I'm always glad I did. (*note I would try pepper...the salt is no good for you if you do give in and eat it).

16. Keep variety in your diet. Make sure that at each meal you have a variety of temperatures, textures, and flavors. This satisfies all cravings and you will find that you eat less at each meal and are not hungry for snacks.

17. Also, a cup of warm water with a teaspoon of tea and a tablespoon of cider vinegar after every meal helps keep your weight down. It will also make you sleep well and take away any tiredness. My friends and I have tried it and it works!

18. Tuna is virtually fat free and is good for any meal (even breakfast).I've found that tuna can be mixed with any fat free salad dressing or plain non-fat yogurt and it tastes better than mayo! Experiment with tuna, add relish, tomato, basil.

19. Always eat your vegetables before any other parts of your meal. The bulky roughage gives you a full feeling in your tummy. And since you are eating them at the beginning of the meal, when you are most hungry, you are almost guaranteed to eat them all!

20. The number one thing everyone who has an eating problem should do is - go to the doctor!

21. When watching TV, change the channel or leave the room when those really tempting commercials come on, like pizza or restaurant ads! Especially when you are feeling hungry. Also watch exercise programs such as ESPN's Body Shaping or Flex Appeal, they give helpful hints and have enough beautiful bodies on the show for motivation!

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