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Tips for Successful Dieting and Weight Management

February 16th, 2010 · No Comments

Tips for successful dieting

Most diet programs tell you what foods to eat, and how much of them to eat, and when to eat it. You get very little flexibility and your diet is pretty much the same as the person sitting next to you, even though your needs and desired are very different. The emphasis of almost all diet programs is to lose weight. For Hair to Toes nutrition, our emphasis is on managing your weight.

What’s the difference?
The real problem in dieting is keeping the weight off. To accomplish this goal, we offer lifestyle management tips and changes in eating behaviour instead of focusing on losing weight. It’s not unitl the weight is lost that you start working on your eating habits…that’s why over 95 percent of diets fail.

Those who have successfully lost weight focus on developing a permanent lifestyle change. They don’t even worry about losing weight. By gradually changing their eating habits, they take small, easily had steps towards healthier lifestyles. This nutritional approach results in feeling better, sleeping better, having nicer skin, hair and nails as well as sharpening your mind. These people lose weight and keep it off.

More importantly, they are able to maintain their new goalweight because they make a committment to three goals:

1. They eat healthily.

2. They move their bodies more.

3. They do both for the rest of their lives.

Check out the fat-filled and indulgence diet of our model, Kate Wingfield in her interviews with us. She follows all three goals, and still enjoys all her meals.

Adolescence and teen years are the best time to start and continue these goals. The eating and exercise habits we develop at this time of our life will continue for the years to come. Teens come into hospitals experiencing heart problems, diabetes and bone fractures due to poor eating and exercise habits. These are some of our tips to start you off in the right direction.

Three simple changes for a healthier diet.

1. Never eat alone; eating with a friend encourages you to share the portion on your plate and encourage each other to eat healthier.

2. Use a smaller plate and put your eating utensil down while you’re chewing each mouthful. It prevents you from stuffing yourself because…

3. It takes the average person just seven minutes to eat,but 20 minutes for the message to get to our brain and back to our stomach that we’re full. Take your time; you’ll eat less and feel fuller!

The order of foods you eat is very important.

4. Try drinking a glass of water or a small bowl of soup before sitting down for the main course of the meal. Water helps you feel fuller while promoting better intestinal action.

5. Eat at least one meal with raw foods each day. This helps to regulate your hunger, instead of letting it control you.

6. Every time you feel the urge to go to a vending machine or to a convenience store for junk food, take 20 minutes. Ask yourself, “Do I really want to eat? What do I want to eat? Do I need to eat? How much do I want to eat? How much is enough?”

While you’re asking yourself these questions, take a drink of water, juice or eat a fruit. Sometimes hunger pangs are just signs of thirst in disguise. If after 20 minutes you’re still hungry, opt for a healthy food, smoothie or energy bar.

What to do when you’re out at a party

7. Pan gatherings around activities other than food, such as Internet chats, board games or yard games. Try to include physical activity.

8. Offer to bring a low-fat appetizer to a party and be your own best customer.

9. Never sit near the snack table at a party.

10. Be like Scarlett O’Hara: eat something before going to a party. Don’t go hungry!

11. Decide which treats are really important to you, then plan the times you will let yourself eat them.

12. Start your party food off with a liquid like soup, some fruit or salad. These provide high-volume, usually low number of calories and makes you feel full longer.

Keep low-fat, low-calorie foods on hand and on your plate so that you don’t go back to the snack table for junk food.

13. Use a smaller plate.

14. Put on your plate the amount you usually would eat, then remove half and store it for another meal at least one hour later.

15. Share your serving with another person

Put your eating utensil down between bites; don’t pick it up until you’ve chewed your mouthful 15 times.

What to do food is just too tempting

16. Eat only at scheduled times. This helps manage your blood sugar.

17. If you’re tempted to buy a high-calorie food at the supermarket, carry home a five-ound bag of sugar instead.

18. Separate stress and other emotional issues from eating. Keep a diary of the times you automatically walk to the fridge, store or cupboard for food. What are you thinking and feeling during those times?

19. Cut your food into smaller pieces. It’s a trick restaurants use to make patrons think they’re eating more. Even if there’s lots of food around, you’ll feel too full to indulge.

20. Keep foods on hand that require preparation–no convenience foods. This stops the reflexive urge to get food to eat during commercials.

21. Write down 20 non-diet goals on small pieces of paper and put them in a jar. When you start thinking about food outside of the mealtimes you schedule for yourself, pull out one of these slips of paper. Thinking about these will get your mind off food.

22. Also with the same jar, write down an activity you’ve been meaning to do, something new you’ve wanted to learn. Get up and out of the house, and do them!

23. New words in the jar. Write down interesting new words you come across and place them in the jar. If you randomly pull it out, you can think about the meaning of the word and where you learned it from instead of food.

24. Arrange your household activities so that you don’t have to go to the kitchen very often.

25. When you see a food or drink commercial that makes you crave foods, stand up and do stretching or other aerobic exercise. You can even leave the room during the food commercials, but avoid the kitchen.

26. Find non-food ways to reward yourself…think of some and put them in the jar.

27. Ask people not to give you food as gifts.

to be  continued…

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