- The only way to succeed at losing weight and keeping it off is to incorporate permanent healthy eating behavior.
- Increase fiber (fruits, vegetables, whole grains, dried beans, peas); fiber may actually reduce the amount of calories absorbed by the body.
- Drink 8 to 10 glasses of water every day. Water not only fills you up, helps control your appetite, and increases your energy, it also aids in the metabolism of fat.
- Slow down! It takes twenty minutes for your brain to receive the message that you’re full. You can slow down your meals by taking time to chew every morsel, putting your utensils down between bites, and drinking water throughout the meal.
- Eat bigger at breakfast and lunch and lighter at dinner. By fueling your body with high-fiber low-fat foods during the day, you will avoid overeating at night.
- Keep a food journal to evaluate your eating patterns. Becoming aware of your food habits is the first step to changing them so you can succeed at weight loss.
Jackowski, E. (2001). Escape Your Shape: How to work out smarter, not harder. New York, N.Y.: Fireside.