| Losing weight takes discipline and time.
| |
| | wise, I mean portion sizes of the food
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| I know, because it took me a year and a
| |
| | you eat. You may be eating super-size
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| half to lose 25 pounds. My weight stayed
| |
| | portions instead of "normal" ones. For
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| at 115-117 pounds until my husband I went
| |
| | example, one serving of spaghetti is half
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| to a conference in Warsaw, Poland.
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| | a cup, not a mountain of pasta.
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| Conference and restaurant meals took
| |
| | According to the American Obesity
|
| their toll and I gained three pounds (one
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| | Association, people who maintain a
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| clothing size) in a week.We stayed at the
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| | healthy weight eat five times a day, on
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| Marriott Hotel, which has a "Splendid
| |
| | average, and consume about 1,400
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| Breakfast Buffet." Before I took any
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| | calories. In other words, they eat small
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| food from the buffet I surveyed my
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| | meals often.6. LIMIT CERTAIN FOODS. The
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| choices. I ate a healthy breakfast every
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| | American Obesity Association says 92
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| morning: orange juice, fresh fruit, and
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| | percent of those who maintain a healthy
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| low-fat yogurt sprinkled with granola.
| |
| | weight limit their intake of certain
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| However, it was difficult to eat healthy
| |
| | food, such as fast food. When I shop for
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| lunches and dinners because I had few
| |
| | food I avoid foods that have "empty
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| options.Don't get me wrong, the food was
| |
| | calories," high-calorie foods with low
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| delicious and artistically served. But
| |
| | nutritional value. In case you're
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| leaving half a meal on my plate and
| |
| | wondering, I rarely eat at a fast food
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| skipping desserts didn't balance my food
| |
| | restaurant.7. CUT CONDIMENTS. What's the
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| consumption. How could I get back to my
| |
| | second ingredient on the ketchup bottle?
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| healthy weight? The Harvard School of
| |
| | It's high fructose corn syrup, sugar you
|
| Public Health recommends a "defensive
| |
| | don't need. Mayonnaise has 90 calories
|
| eating" approach to weight loss
| |
| | per serving (one tablespoon) and 90% of
|
| maintenance.Defensive eating has seven
| |
| | these calories come from fat. Soy sauce
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| steps: selective eating, small portions,
| |
| | is liquid salt. This extra sugar, fat
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| stopping before you feel stuffed, few
| |
| | and salt may cause weight gain. You
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| desserts, eating slowly, sensible snacks,
| |
| | don't have to give up condiments, just
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| and awareness of why you're eating. I
| |
| | buy healthier versions of them.8. KEEP
|
| added these steps to my personal plan.
| |
| | MOVING. Regular physical activity is
|
| Here are my 10 tips for maintaining a
| |
| | critical to Mayo Clinic's Healthy Weight
|
| healthy weight.1. EAT BREAKFAST.
| |
| | Food Pyramid. And according to "Why
|
| Nutritionists consider breakfast the most
| |
| | Won't 'Diets' Work?", an article posted
|
| important meal of the day because it
| |
| | on the Internet by WOAI in San Antonio,
|
| fuels your day. I get up at 5:30 a.m.
| |
| | healthy eating and increased exercise are
|
| and by 9:30 a.m. I'm ready for lunch.
| |
| | keys to weight loss /maintenance. This
|
| Solution? I eat half of my breakfast
| |
| | combination "can actually increase your
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| (two fruits and cereal) at the crack of
| |
| | metabolism," the article says. I try to
|
| dawn and the other half of my breakfast
| |
| | walk 10,000 steps a day and track my
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| (fruit or wheat toast) mid-morning.2.
| |
| | steps with a pedometer.9. QUENCH THIRST
|
| KEEP A FOOD DIARY. I don't keep a
| |
| | WITH WATER. Sometimes your mind plays
|
| written diary, but I keep a mental list
| |
| | tricks on you and you think you're hungry
|
| of everything I eat. This list includes
| |
| | when you're actually thirsty. A glass of
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| every cookie, every cracker, and every
| |
| | water can ease your hunger. Instead of
|
| pretzel. If I've eaten too much sugar,
| |
| | sugar-loaded soda pop drink water. I
|
| fat or salt I cut back on these the next
| |
| | like no-calorie, non-carbonated flavored
|
| day. My food diary has led to a
| |
| | water and orange is my favorite.10.
|
| collection of healthy recipes.3. EAT
| |
| | GROCERY SHOP AFTER EATING. This is your
|
| LOW-ENERGY-DENSE FOODS. Mayo Clinic
| |
| | main defensive eating tactic. Before I
|
| developed a Healthy Weight Pyramid to
| |
| | go to the grocery store I make out a
|
| "encourage weight loss, weight
| |
| | detailed list. I rarely eat food samples
|
| maintenance and long term health."
| |
| | because I'm allergic to soy (it's
|
| Low-energy-dense foods (lower calorie
| |
| | everywhere) and don't need the extra
|
| foods that make you feel full), are an
| |
| | calories. Besides, these samples are
|
| important part of the pyramid. Fruits
| |
| | often high in salt, fat, and sugar.Thanks
|
| and vegetables are low-energy-dense foods
| |
| | to these tips I was back to my healthy
|
| and you may eat all you want.4. STOCK UP
| |
| | weight in two weeks. Now I practice
|
| ON HEALTHY SNACKS. I keep healthy snacks
| |
| | defensive eating on a daily basis. The
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| - carrot sticks, celery sticks, apples,
| |
| | best part of the plan is that I control
|
| and other fresh fruit - on hand.
| |
| | what I eat and am enjoying delicious,
|
| For a quick, filling snack I eat sugar
| |
| | healthy meals. Bring on the holidays
|
| free applesauce. Unsalted peanuts and
| |
| | because I'm ready!Copyright 2005 by
|
| walnuts help me to curb hunger pangs, but
| |
| | Harriet Hodgson. To learn more about her
|
| I'm careful to eat small portions. When
| |
| | work go to Hodgson has been a nonfiction
|
| I travel I bring healthy granola bars
| |
| | writer for 27 years and is a member of
|
| with me. (Yes, I took granola bars to
| |
| | the Association of Health Care
|
| Poland.)5. BECOME SIZE WISE. By size
| |
| | Journalists.
|
