To lose weight, you need to:
- Know your body
- Understand the beauty of your internal organs to appreciate what you can do to influence them.
- Stay satisfied
- Enlist a friend, family member, or new cyber buddy as your partner.
- Know that it's OK to make mistakes. As long as you quickly get back on the right road, you won't travel too far down the wrong one.
Eating Strategies for YOU
- To help make eating automatic, pick at least one meal a day to alter and have the same foods every day for all other meals.
- Eat throughout the day so that you're constantly satisfied. The less you eat, the more likely you are to sink into starvation mode and make your body want to store fat.
- Inspect food labels. Limit saturated fats to less than 4 grams per serving, and avoid all trans fats. Don't buy foods where high-fructose corn syrup (HFCS), or another simple sugar, is more than 4 grams per serving, or one of the first five ingredients. You're avoiding simple sugars in foods not just because of the calories but because they induce highs and lows in blood sugar that put you into a cycle of craving more high-calorie foods.
- Drink a glass or two of water before you eat. Your perception of hunger signals may actually be thirst signals.
- Keep on hand emergency foods and items that can help you kill cravings, like V8, carrot sticks, an apple, or even Listerine breath strips.
- Keep a log of how hungry you are on a scale of one to seven (one being famished, seven being gorged). Try to stay in the three to four range at all times by eating moderate amounts of food throughout the day.
- Two spices have been shown to aid in waist management: red pepper and cinnamon.
- Realize that it's OK to make mistakes. The key is getting back on the right road, not beating yourself up over them. Use YOU-Turns to right yourself as soon as possible.
For more tips, see the next page.