simple and healthy eating habits to prevent weight gain

Once you’ve GOT the weight OFF, how do you KEEP it OFF?

1. What to eat - No magic food causes weight loss and no food is inherently fattening. Eat a variety of foods from meats, dairy products, grains, fresh fruits and vegetables and small amount of fat daily. Vegetables and fruits are a great source of vitamins and minerals. Carbohydrates in fruits, milk and grains will give you quick energy for the first 2 hours while protein in milk and meats will keep you satisfied for 4 hours. The fat in meats and milk as well as fat added to foods will keep you satisfied for up to 6 hours.
2. Where to eat - Eliminate eating in the car, bus, train, walking, standing or on the phone. Make time to eat meals and snacks by sitting down at a table.
3. When to eat - Eat breakfast and two other meals each day. People who eat breakfast are less likely to snack in the evening. Eat at least every 4 to 6 hours (preferably every 4) when awake rather than waiting until your stomach starts growling.
4. How much to eat - Calories count. Choose smaller portion sizes. Forget those super sizes as they are expensive to your waistline.
5. Grocery shopping - If you don't buy it or make it, food has a hard time finding its way into your mouth! Shop from a grocery list and after a meal when you are not hungry to limit impulse buying.
6. Eating out - In restaurants, if you aren't sure how a food is prepared - ask. When your food is served, divide off what you are going to eat and take the rest home for lunch the next day. Just because food is presented to you at a buffet and just because it is included in the price of a meal doesn't mean you have to eat or sample everything.
7. Record your eating – JOURNALING – I love it! Keep a written record of what you eat and drink. You may even want to record when and where you eat to see what triggers your eating habbits. Do you eat when you are tired, bored or upset?
8. Weigh in - Weigh yourself daily (same time and under the same conditions) and record it. It helps keep track of your weight so that when your weight varies by more than 5 pounds you can make small eating and activity changes before 5 pounds turns into 10 or more.
9. Pay attention & slow down - Don't get distracted by multitasking while eating. Activities like watching TV or reading takes your focus off how much you are eating and your sense of fullness. Stop when you sense that you are full no matter how much food is left on your plate. Eat slower and drink water with eat meal. It about 20 minutes for a message to get from your stomach to your brain that you are full so meals should take at least 20 minutes and preferably longer. Chew each mouthful thoroughly. If you fall off the wagon, don't beat yourself up. Get immediately back on rather than waiting for the next day or New Years.
10. Get moving - Take a look at your daily schedule and figure out how you can walk, bike or run more. Get 30 - 60 minutes of exercise each day and wear a pedometer to keep track. Aim for 10,000 steps a day.
11. Drink water - Drink enough water so that your urine is colorless and odorless during the day. People who drink a sufficient amount of water are more likely lose weight and keep it off.